By Judith E. Lipson, M.A., LPC
The suggestions that I offer below are appropriate for stress, anxiety, and panic attacks. Panic attacks are quite scary, and as humans we assume that if we are experiencing something in the now, then it will continue forever. But this is not the case. You won’t likely drop a 10 out of 10 experience in a moment or a minute. But you can always do one small thing to reduce it, and then do one more (same or different) thing, and so on. Here are some suggestions in no particular order:
- Use your mind to reframe the situation.
- “This is not forever.” (It won’t be! And knowing the strategies listed below will allow you to calm your body.)
- “Nothing dangerous is happening to me.” (Panic attacks are a physiological response brought on by your nervous system. When you know that you are fine, you can let the additional worry go.)
- Tap (See TheTappingSolution .com for additional information). Key points: Using two fingers, tap lightly under your eye. You can also tap on your collar bone or the side of your hand. This helps to move the energy and the emotions through your body.
- Move your body. If that is not possible under the circumstances, consider doing isometric exercises to help work those muscles. 1) Grasp your alternate forearm up near the elbow with your hand. Gently pull your arms away from each other, release, repeat. 2) Place your outstretched arms out above your knees, palms facing each other. Cross your arms at the wrist so the palms are now naturally facing out. Drop these crossed hands inside your knees. Gently push hands against knees, and knees against hands, release, repeat.
- Breathe. Take natural inhalations (you don’t need any more energy right now), and extend the gentle exhalations. Continue to breathe in this way. Think “long breaths”. If the breath is feeling uncomfortable or forced, return to your natural breath for a couple breaths, then elongate the exhalations again.
- Drop your shoulders away from your ears, particularly on the exhalations. Don’t lift them back up again on the inhales. (Stress tightens the muscles and constricts the shoulders and rib cage, limiting the ability to take full breaths. This gentle practice will alleviate this problem.)
- Reach out to a trusted friend or professional.
- When stress hits memory and processing are typically reduced and you may not remember these tips, so keep a list of your strategies in your phone or wallet.
Ultimately, the goal is to remember that you can bring sanctuary to you. You needn’t feel that you must escape the situation and go somewhere else to feel safe. You’ve got this!
Judy Lipson is a Licensed Professional Counselor and educational strategist in West Bloomfield, MI. She helps clients of all ages who have learning difficulties, work or school related anxiety, ADHD, Asperger’s Syndrome or Autism Spectrum Disorders, and those who wish to Remember and Become ‘Who You Really Are’. Contact Judy at 248.568.8665 and judylipson@spiralwisdom.net, and visit www.JudyLipson.com for more information.
This article is for informational purposes and is not meant to replace medical care.
