I have been diagnosed with anxiety and recently I just experienced 2 back to back anxiety attacks with no warning. Usually when I have one I can find a cause this time I couldn’t, which I’m pretty sure since I couldn’t find out why I gave myself a second one. I tried what I usually do and it did not work so any tips would be nice to try out?
What I usually do is listen to music or play a comfort show which did not work at all. Same with breathing in and out.
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I say “ I am safe. I am completely safe “ I repeat it. I also put my hands on my chest and connect back to my body and breathe very slowly in to my belly ( not chest, breathe deeply in to my belly and then allow the end of the breath to go in to the chest but mainly belly, and exhale out of mouth but make sure the exhale is just as long if not longer than the inhale ) repeating in my head that I’m safe. I do this until I can feel the attack easing off. Maybe close my eyes and scan my body from head to toe, connecting with my body. Feel my body on the surface of my chair / bed etc. I also find tapping helps, tapping inbetween my eye brows. Or tapping just below my collar bones. Repeating that I am safe. I do this as soon as I feel the attack coming in before it becomes explosive. I basically stop it before it gets worse. If I don’t do the above things then it will quickly escalate in to full blown. I also find smelling something can help, I like insence and I find lighting one and doing aroma therapy, just sitting there waving it around my head smelling it helps too. In public if you can’t do all that then repeating that you are safe and breathing will help. Our brains believe all we tell them! So repeat those above words and it should be very helpful. Xx
I take beta blockers