Recently I wrote a list of 72 Alternatives To Distract Yourself From Self-Harm and many of my friends really liked it. This list reassured them that they are not alone and it helped with de-stressing.
As a result, I decided to make another list.
As someone who has had panic attacks throughout high school, and will still have them on the rare occasion, I understand the feeling of dissociation and that everything is “ending” right then and there.
Anxiety is real and correlates with the occurrence of panic attacks.
This list gives some examples of things you can do when you are feeling panicky and/or scared.
1. "See, hear, and feel"
Start with five things, then four, then three and countdown to one which will make you focus on your surroundings and will calm you down.
2. Listen to soothing music
Have a CD with motivational songs that you can listen to.
3. Meditate or do yoga
4. Name all of your soft toys
This is geared towards little kids, but I know I've got a stuffed animal here and there. Naming them will take the focus off of whatever is making you feel panicked or scared.
5. Hug a pillow or soft toy
The act of squeezing the pillow helps relieve tension in the body.
6. Do a "reality checklist"
7. Give someone a hug
Ask permission to do so—some people don't usually like to be hugged.
8. Drink tea
Herbal tea is the best. Mint or peppermint also calms the nerves.
9. Crunch ice
10. Hug a tree
Connect with nature.
11. Go for a walk
Go if it is safe to do so. If you don't want to just walk, you can jog or run too. Just focus on the environment.
12. Go outside and attempt to catch butterflies
13. Put your feet firmly on the floor
Placing your feet firmly on the floor helps you connect with Earth and helps you realize that you exist and you are okay.
14. Accept where you are in the process
If you feel your heart racing, or you're dissociating, tell yourself that it's okay and it will pass soon. Beating yourself up will only make it worse.
15. Touch something familiar/safe
16. Leave the room
Leaving the room helps refocus your energy aura. Take a breather and if you need to return to the room, do so only when you feel alright.
17. Focus on your breathing
Lay on your back in bed (or on the floor) comfortably, eyes closed, and breathe in for four seconds, hold the air in for two seconds, release the air in for four seconds, and leave yourself without air for two seconds. Make sure to fill your belly up with air, not your chest. If your shoulders are going up, keep working on it.
When you're comfortable breathing, put your hand on your belly and rub up and down in time with your breathing. If your mind wanders to other things, move it back to focusing ONLY on the synchronized movement of your hand and breathing.
18. Give yourself permission to...
19. Create a safe place for yourself and take yourself there
Whether it's your room or a different corner in your home or wherever, having a safe spot helps because it is familiar and sacred to you.
20. Lay on the grass and watch the clouds
You can try and make pictures with them too.
21. Light a candle and watch the flame
The movement of the flame is calming to some people. If you don't want a real flame there are electric candles the "flame" simulates a real flame.
