5 Ways To Calm Down Quickly
It can be very hard to calm down during a panic attack. Those who suffer from anxiety disorder know all too well about the crippling feelings of being overwhelmed, worry and, fear. These factors can ignite our fight or flight response and cause physical symptoms like sweaty palms, tremors and a racing heart beat. Luckily, there are a few things you can do to calm down, stop panic attacks, and have a peace of mind.
- Breathe during a panic attack. Slow, deep breathing is one of the fastest ways to calm down. Focus on your breathing patterns and take deep breaths in with slow exhalations out. Focus your mind on the present moment at hand. Practice mindful breathing that can slow down your brain’s activity pattern and calm anxious thoughts.
- Walk away. If possible, remove yourself from the situation. If panic strikes because you are overwhelmed, try to walk away and do something else. A change of scenery and mindset can help refocus your thoughts.
- Close your eyes. The majority of human stimulation comes from our eyes. If something is causing you panic or stress, take a moment to relax. Close your eyes and give your brain a much-needed break from stimulation. Focus on mindfulness techniques and deep breathing.
- Get moving. Exercise has many mental health benefits. A simple stroll outside or a walk to the water cooler can help break up tension from sitting in one spot for too long. Circulation is good for your body and mind. Try to get outdoors if you can to enjoy some fresh air.
- Find a healthy distraction. Games, books, or conversation can help calm your anxious mind. It’s all about redirecting your attention away from whatever is causing you to panic. Download a fun brain game like a crossword puzzle or listen to some calming music for an instant boost of relaxation.
Struggling with Long Term Anxiety? Explore Treatment Options
Many people struggling with chronic anxiety attacks don’t realize that affordable, approachable treatment options exist. COPE offers IV Ketamine and Esketamine (Spravato) Infusions for the treatment of anxiety. A study in June 2015 out of the Harvard Medicine School found that “Given that anxiety has been shown to be a predictor of poor treatment response in bipolar depression when traditional treatments are used, our findings suggest the need for further investigations into ketamine’s novel role in the treatment of anxious bipolar depression.”