Tips and Tricks

Tips and Tricks to Ease Panic Attacks and Anxiety

Get a primary care doctor you can trust and talk about your anxiety and what is going on in your life. If you have one you don’t like or trust, find someone new. Use doctor review sites or your health insurance website to find someone. A good primary care doctor can be instrumental in helping to balance your overall health and manage your anxiety.
Find a therapist you can trust and feel comfortable talking with about anything going on in your life. While family, friends, and partners can provide support, a trained mental health professional can provide you with the necessary tools to overcome your anxiety. Use this link to review the Pacs Handbook resource on finding a therapist and links to do so.
Keep physically active. Exercise is a powerful stress reducer. It can reduce your anxiety and help you stay healthy. Even if it’s 5 minutes walking around your house or the block. Start somewhere and get moving. It is important to start slowly, and gradually increase the amount and intensity of your activities. You will definitely feel a difference in your anxiety.
Avoid alcohol and recreational drugs. These substances can cause or worsen anxiety. If your anxiety has become unmanageable, this is one thing that should not be done until you are in a better place. Alcohol and drugs can increase heart rate, blood pressure, and affect your sleep, which are all things that can lead to more anxiety.
Quit smoking, and cut back or eliminate caffeinated beverages. Nicotine and caffeine increase heart rate, muscle tension, and can worsen anxiety.
Use stress management and relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety. See the meditation section here.
Make sleep a priority. Do what you can to make sure you're getting enough sleep to feel rested. If you aren't sleeping well, talk with your healthcare provider.
Eat healthy foods. A healthy diet that incorporates vegetables, fruits, and lean meats will help reduce anxiety since you aren’t eating processed chemicals or refined sugar which can make anxiety worse.
Learn about your disorder. Talk to your health care provider or therapist to find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends, and ask for their support.
Stick to your treatment plan. Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.
Aromatherapy and essential oils. Research has shown that essential oils can help alleviate symptoms of anxiety. Lavender is regarded as the best essential oil for anxiety. Others deemed to be helpful include lemon balm, valerian, chamomile, peppermint. You can use aromatherapy through a diffuser or rub it on the inside of your wrists or on the bottoms of your feet.
Coloring books. Coloring has the ability to relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind. This generates mindfulness and quietness, which can reduce anxiety, fear, and heart rate. It allows your mind to get some rest and calm down.
Deep breathing. Deep breathing (sometimes called diaphragmatic breathing) is a practice that enables more air to flow into your body and can help calm your nerves, reducing stress and anxiety. It can also help you improve your attention span and lower pain levels. Deep breathing and relaxation activate the other part of your nervous system, the parasympathetic nervous system, which sends a signal to your brain to tell the anxious part that you're safe and don't need to use the fight, flight, or freeze response. Deep breathing gets more oxygen to the thinking brain. You can find more information on breathing techniques here.
2 inhales and one long exhale. This is a simple breathing technique where you take 2 short inhales through your nose and 1 long exhale through your mouth. You repeat this cycle until you calm down.
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4-4-4 breathing technique also known as box breathing, involves breathing in for 4 seconds, holding your breath for 4 seconds, breathing out for 4 seconds, holding your breath for 4 seconds and repeating until you calm down. This is commonly used among first responders and military during times of fight or flight. It is very effective for two reasons: First, it slows down your breathing since frequently when you are in fight or flight your breathing and heart rate are accelerated. Second, counting 4 seconds for each phase distracts you from your anxiety and focuses you on the counting.
4-7-8 - The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep.
4-2-4 - The 4-2-4 breathing technique - take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds). Hold your breath for 2 seconds. Exhale slowly through the mouth for 4 seconds. Repeat until calm.
5-3-3 - The 5-3-3 breathing technique - Start by taking five deep breaths, in through the nose and out through the mouth. Take full breaths that fill up your entire lung capacity. Exhale entirely. Next, take three very quick breaths, inhaling through the nose and exhaling through the mouth. Repeat until calm.
4-2-6 - The 4-2-6 Breathing Technique - Inhale deeply and slowly count to 4, expanding your belly as you do so; hold that breath for a count of 2; slowly exhale through your mouth for a count of 6; repeat for a few minutes until you feel calm.
Belly Breathing - also called Diaphragmatic breathing - sit or lie down and relax your shoulders; put one hand on your chest and one hand on your belly; without straining, breathe in through your nose until you are not able to take in any more air; feel your belly and sides expand (your chest should be relatively still); slowly exhale through your lips and feel your belly contract in. Repeat for a few minutes.
Alternate Nostril Breathing - This is a yogic breathing technique; also known as nadi shodhana. Following are the steps -
1. Sit on the floor with your legs crossed.
2. Allow your left hand to lie face down on your left thigh. Extend your fingers on your right hand like you are waving at someone.
3. Bend your peace fingers—pointer and middle finger—so they curl into your palm.
4. Rest your right ring finger and thumb on either side of your nostrils, lightly touching them but not constricting.
5. Take a big breath in and a big breath out, then close off the right nostril with your thumb and inhale through the left nostril fully for a count of four.
6. At the top of that breath, close off the left nostril with your ring finger, hold and retain the breath for a count of four.
7. Release the right nostril and exhale for a count of four.
8. Inhale deeply for a count of four through the right nostril, close it off, hold and retain the breath for a count of four.
9. Release the left nostril as you exhale completely through it for a count of four. Proceed to inhale deeply through the left, repeating the cycle. The count of breath can be as long as you like, keeping the inhales, retention, and exhales even. Do this as many times as you like, being sure to exhale through the left nostril to complete your last cycle.
Resonant Frequency Breathing - This technique helps in regulating the autonomic nervous system. The following are the steps -
1. Relax your neck and shoulders.
2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.
3. Purse your lips as though you were going to whistle.
4. Exhale slowly by blowing air through your pursed lips for a count of 4.
Lions Breath - A yogic breathing technique, you can practice the lion’s breath while sitting in a chair, on all fours in tabletop position, or sitting cross legged on the floor. The steps to practice are as follows -
1. Lean forward slightly, bracing your hands on your knees or the floor.
2. Spread your fingers as wide as possible.
3. Inhale through your nose.
4. Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
5. Exhale forcefully out, across your tongue.
6. While exhaling, make a "ha" sound that comes from your abdomen.
7. Breathe normally for a few seconds
8. Repeat until you feel calm.
Wim Hoff Method Breathing Technique - Wim Hoff is a Dutch man who founded this technique; it is believed to have mental and physical health benefits. The following is how to practice the technique -
1. Take in a strong inhalation through the nose.
2. Let out a relaxed exhalation through the mouth.
3. Repeat for 30 breaths.
4. On the 30th breath, exhale to 90 percent and hold for as long as you can.
5. When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing.
Grounding Techniques with 5 Senses - 5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings. 4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet. 3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body. 2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside. 1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?
Lemon - While having a panic attack, take a lemon wedge and bite it and swirl the lemon around in your mouth. While this is very bitter, it will break the thoughts of panic and you will focus on the sour from the lemon and not the panic.

Ice

Ice - Ice is good in multiple ways for anxiety. First, if you are having general anxiety or a panic attack you can take an ice pack or even a frozen bag of vegetables and put it on the back of your neck. This will help cool you down as well as refocus your mind on the coldness on your skin instead of the anxiety. If you are having a panic attack you can apply ice to your neck or put an ice cube in your mouth. The extreme cold will break the focus on the panic and your symptoms and force the focus to the cold. This should help slow down your breathing and heart rate and help your body restore calm.
Salt - Using a salt pack and pouring it on your tongue will have a very similar effect as the lemon. It is a very strong taste and will disconnect your brain from the feeling of panic and refocus it on the taste of the salt. Your mouth will contort because of the saltiness and hopefully this snaps you out of the panic.
Sour - While having a panic attack take any sour food (sucking candy works well) and swirl it around in your mouth. While this is very bitter it will break the thoughts of panic and you will focus on the sour from the candy and not the panic. Make a point to focus on the sour and food texture and not your physical symptoms of panic.
Schedule worry time - It's a technique that many people use to help them manage their worries and anxiety. The principle is this - rather than worrying and feeling anxious throughout the day, you make a note somewhere of your worries and then you schedule a specific time each day when you work through your worried thoughts. You might, for example, feel that 5:30pm on your commute home from work, or 7pm when you can sit down with a cup of tea, is a good time to spend twenty minutes to half an hour worrying about whatever has come up throughout the day. When a worried thought appears during the day, rather than dwelling on it there and then, you can make a note of it, park it for later on and feel free to get on with your day, knowing that you’ve allotted some specific worry time later on.

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WORRY TIME

Massage for muscle tension

Massage for muscle tension - Massage provides many emotional benefits, which can be just as important as the physical benefits. Many people say that after a massage they feel more calm and relaxed. It is a safe and nurturing place for people to refocus and find clarity. A massage can lower stress levels and feelings of anxiety. It can improve mood and relaxation while increasing confidence and self-image. If you experience anxiety, a massage can be an effective part of treatment. They can create a sense of relief and empowerment, and allow you to focus on your mind-body connection. Massage therapists listen to your needs and concerns. They can develop a treatment plan to decrease stress and symptoms of anxiety. Sessions range from 15 to 90 minutes in length. Therapeutic massages may help support you on your mental health journey.

Volunteer

Help out in the community; do good for others - Volunteer activities keep people moving and thinking at the same time. Research has found that volunteering among adults provides benefits to physical and mental health, and volunteers report better physical health than non-volunteers. Research also has shown that volunteering leads to lower rates of depression and anxiety. Volunteering reduces stress and increases positive, relaxed feelings by releasing dopamine. By spending time in service to others, volunteers report feeling a sense of meaning and appreciation, both given and received, which can have a stress-reducing effect. Reduced stress further decreases risk of many physical and mental health problems, such as heart disease, stroke, depression, anxiety and general illness.

Sleep

Sleep hygiene - The relationship between sleep and mental health disorders is complex. Poor sleep hygiene can exacerbate symptoms of depression, anxiety, and other diagnoses. Sleep disruptions have been found to alter brain chemistry, which can lead to the development of mental health disorders including anxiety. You need to form good sleep habits to get 6-8 hours of quality sleep. Here is a list of things that can help -
1. Go to bed at around the same time every night.
2. Don't eat a big meal before bed.
3. No caffeine or alcohol close to bedtime.
4. Make sure your bed is comfortable and the bedroom is dark.
5. Minimize screen time right before bed.
6. Don't exercise close to bed time.
7. Put your phone on silent. If you have anxiety while trying to fall asleep you can do relaxation exercises, anxiety apps, supplements like CBD, Magnesium, or melatonin can all assist with calming your mind to assist with getting some rest.
Supplements - If your anxiety and panic attacks are mild or you don't like the idea of taking daily medication, research suggests that certain dietary supplements may help reduce anxiety symptoms. These include magnesium, vitamin D, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multivitamins. Everyone reacts differently to supplements; if you are going to try them, the best thing to do is take them in smaller doses at times when you aren't having anxiety to make sure the supplements are effective for you. Communicate with your doctor regarding supplements you will try to avoid any reactions with medications you are taking. You can learn more about supplements here.

Supplements & Herbs

Omega 3 - Omega-3 fatty acid supplements may help ease anxiety symptoms in people diagnosed with a range of physical and mental health problems, according to multiples studies. The reports pooled findings from 19 different studies and included 1,200 people. Researchers found that people who took high doses of omega-3s (up to 2,000 mg a day) seemed to have the most reduction in anxiety symptoms. Omega-3 fatty acids, which are usually derived from fish oil, have a number of biological effects in the body. Brain membranes contain a high proportion of these fats, and human studies suggest that a lack of omega-3s in the brain may induce various behavioral and psychiatric disorders. For now, it's too soon to tell if recommended high-dose omega-3 supplements are fully effective for treating anxiety, however as long as you follow recommended daily allowances Omega 3 won't be detrimental to you either.
Magnesium - Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which are attributed to increased inflammation and stress. Based on current data, magnesium glycinate have the most research supporting their beneficial effects on anxiety and other mental health disorders. Magnesium citrate is the most popular form of magnesium but it may not be as effective as magnesium glycinate. Do not take more than recommended unless directed by a doctor.
L-Theanine - L-theanine is an amino acid that is commonly found in tea leaves and is known for its ability to promote relaxation and reduce stress. It has been shown to be effective in reducing anxiety in a number of different studies. One of the primary ways in which L-theanine is thought to reduce anxiety is through its ability to increase the production of GABA, a neurotransmitter that plays a key role in the regulation of anxiety and stress. GABA is known to have a calming effect on the brain, and L-theanine has been shown to increase GABA levels, leading to a reduction in anxiety. In addition to its effects on GABA, L-theanine is also believed to have an effect on the production of other neurotransmitters that are involved in the regulation of mood, such as serotonin and dopamine. By increasing the production of these neurotransmitters, L-theanine may be able to improve mood and reduce anxiety. Another benefit of L-theanine is that it has been shown to have a positive effect on sleep. Many people with anxiety disorders struggle with sleep, and L-theanine may be able to improve sleep quality and duration, leading to a reduction in anxiety and stress. Overall, the evidence suggests that L-theanine can be an effective tool for reducing anxiety and improving mood. It is generally considered to be safe, with few reported side effects, and it is widely available in supplement form. If you are considering using L-theanine to reduce anxiety, it is important to speak with a healthcare provider to determine the appropriate dosage and to ensure that it is safe for you to use.

Vitamins_and_supplements

Vitamin C - Vitamin C is an essential nutrient that is important for many functions in the body, including the immune system and the production of collagen. It is also believed to have a number of benefits for mental health, including the reduction of anxiety. One of the ways in which vitamin C may be able to reduce anxiety is through its ability to reduce the production of stress hormones, such as cortisol. Cortisol is a hormone that is released in response to stress and is known to contribute to feelings of anxiety and stress. By reducing the production of cortisol, vitamin C may be able to help reduce anxiety. Vitamin C is also believed to have an effect on the production of neurotransmitters, such as serotonin, which play a role in the regulation of mood and anxiety. By increasing the production of neurotransmitters, vitamin C may be able to improve mood and reduce anxiety. In addition, vitamin C is an antioxidant, which means that it helps to protect cells from damage caused by free radicals. It is thought that the antioxidant effects of vitamin C may help to reduce the negative effects of stress on the body, including anxiety. Overall, while more research is needed to fully understand the relationship between vitamin C and anxiety, the evidence suggests that vitamin C may be a useful tool for reducing anxiety and improving mental health.

CBD-and-Marijuana

CBD - CBD, or cannabidiol, is a compound found in the cannabis plant that is believed to have a number of potential health benefits, including the reduction of anxiety. CBD is not psychoactive, meaning it does not produce the "high" that is associated with THC, another compound found in the cannabis plant. One of the ways in which CBD may be able to reduce anxiety is through its interaction with the body's endocannabinoid system, a network of receptors that play a role in the regulation of a wide range of functions, including mood, stress, and anxiety. By interacting with the endocannabinoid system, CBD may be able to help regulate the production of neurotransmitters that are involved in the regulation of anxiety, such as serotonin and GABA. In addition to its effects on the endocannabinoid system, CBD may also be able to reduce anxiety through its ability to reduce inflammation. Inflammation has been linked to a number of mental health conditions, including anxiety, and CBD is thought to have anti-inflammatory effects that may be able to help reduce anxiety and other mental health symptoms. Overall, while more research is needed to fully understand the relationship between CBD and anxiety, the evidence suggests that CBD may be a useful tool for reducing anxiety and improving mental health. Dosages vary from person to person so start with smaller doses and work your way up until you find what dose works for you. Link to Cannabis/CBD Article
Chamomile - Chamomile is a herb that has been used for centuries to promote relaxation and reduce anxiety. It contains compounds called flavonoids that are thought to have a calming effect on the body and mind. One way in which chamomile may be able to reduce anxiety is through its ability to interact with the body's neurotransmitter systems, such as GABA, which plays a key role in the regulation of anxiety and stress. By increasing the production of GABA, chamomile may be able to help reduce anxiety and promote relaxation. In addition to its effects on neurotransmitter production, chamomile is also believed to have a sedative effect that can help to improve sleep quality, which can be beneficial for people with anxiety disorders who may struggle with sleep. Overall, while more research is needed to fully understand the relationship between chamomile and anxiety, the evidence suggests that chamomile may be a useful tool for reducing anxiety and improving mental health. It is generally considered to be safe, with few reported side effects, and it is widely available in tea and supplement form.
Short acting medication - Prescription drugs such as Xanax (alprazolam), Klonopin (clonazepam), Valium (diazepam), and Ativan (lorazepam) work quickly, typically bringing relief within 30 minutes to an hour. That makes them very effective when taken during a panic attack or another overwhelming anxiety episode. Talk to your doctor or therapist to discuss if this is a good option for you. Xanax is the most widely used and is very effective. Link to other parts of the handbook for more information - Medication Section

Taking_medicine

Daily Medication - SSRIs, or selective serotonin reuptake inhibitors, and SNRIs, or serotonin-norepinephrine reuptake inhibitors, are types of medications that are commonly used to treat anxiety disorders. They work by increasing the levels of certain neurotransmitters, such as serotonin and norepinephrine, in the brain, which can help to improve mood and reduce anxiety. One of the main benefits of SSRIs and SNRIs is that they are generally effective at reducing anxiety symptoms. In many cases, people who take these medications experience a significant improvement in their anxiety symptoms within a 4-6 weeks of starting treatment. Another advantage of SSRIs and SNRIs is that they are generally well-tolerated, with few reported side effects. While some people may experience side effects when they start taking these medications, such as nausea or diarrhea, these side effects are usually temporary and can be managed with the help of a healthcare provider. In addition, SSRIs and SNRIs are considered to be safe and effective for long-term use, making them a good option for people with chronic anxiety disorders who may need ongoing treatment. It is important to note that SSRIs and SNRIs are not a "quick fix" for anxiety, and it may take some time for the full benefits to be seen. It is also important to work closely with a healthcare provider to determine the appropriate dosage and to ensure that the medication is safe and effective for you. Medication Section

Mindfulness

Mindfulness and Meditation - Mindfulness exercises are practices that involve bringing one's attention to the present moment in a non-judgmental way. This can include activities such as meditation, deep breathing, and yoga. Mindfulness exercises can be beneficial for anxiety because they help to promote relaxation and reduce stress. By focusing on the present moment, rather than worrying about the past or future, mindfulness exercises can help to reduce the rumination and worrying that often accompany anxiety. In addition, mindfulness exercises can also help to improve mood and increase self-awareness, which can be helpful for managing anxiety. By becoming more aware of our thoughts and feelings, we can learn to identify and address anxious thoughts and behaviors, leading to a reduction in anxiety.
- a. Here are three examples of mindfulness exercises:
  - Meditation: Meditation involves sitting or lying in a comfortable position and focusing on the breath or a mantra. It can be helpful to use a guided meditation or a meditation app to get started.
  - Deep breathing: Deep breathing involves taking slow, deep breaths in through the nose and out through the mouth. This can help to calm the nervous system and reduce stress.
  - Body scan: A body scan involves lying down and focusing on each part of the body, starting at the toes and working up to the top of the head. As you focus on each body part, take a deep breath in and out. This can help to relax the body and reduce tension. It is important to find mindfulness exercises that work for you and to practice them consistently in order to see the full benefits. You can read more about mindfulness, meditation and breathing exercises in these other sections of the handbook.

Meditation_outside

Identify triggers - Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you're ready to deal with anxious feelings in these situations.

Journaling

Keep a journal - Keeping a journal can be a helpful tool for managing anxiety for a number of reasons. First, journaling can provide a safe and private space to express thoughts and feelings, which can be especially important for people who struggle with anxiety. By writing down our thoughts and feelings, we can better understand and process them, which can help to reduce anxiety. In addition, journaling can also be a form of mindfulness practice, as it helps to bring our attention to the present moment. With the process of writing, we can shift our attention away from anxious thoughts and focus on the present moment. which can be helpful for reducing anxiety. Journaling can also be a helpful way to track patterns in our thoughts and behaviors, which can be useful for identifying triggers and developing coping strategies for anxiety. Reviewing journal entries over time can lead to better understanding of patterns in our anxiety and can help develop strategies to manage it. Overall, journaling can be a powerful tool for reducing anxiety and improving mental health. It is generally considered to be safe and easy to practice, and it can be incorporated into a daily routine to help manage anxiety on an ongoing basis.
You can find recommended journals here.

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Journaling Prompts
Socialize - Socialization, or the act of interacting with other people, can be beneficial for anxiety in a number of ways. First, socialization can provide a sense of connection and support, which can be especially important for people who are struggling with anxiety. When we feel supported and understood by others, it can help to reduce feelings of loneliness and isolation. In addition, socialization can also provide a sense of purpose and meaning, which can help to reduce anxiety by giving us a sense of direction and focus. When we are engaged in activities that are meaningful to us, it can be mindful of our own limits and boundaries when it comes to socialization.Finally, socialization can also be a form of distraction, which can be helpful for people with anxiety. By focusing on activities and interactions with others, it can be easier to shift our attention away from anxious thoughts and feelings.

TV Reruns - One really effective way to reduce anxiety is to re-watch some of your favorite shows or movies. When you are having anxiety, our brains and bodies desire comfort. One of the places we find comfort is in entertainment we have already seen. It is familiar and you know what is going to happen and there are no surprises. It's comfort food for your brain.

Laugh

Watch or listen to something funny - Watching or listening to something funny can be a helpful tool for reducing anxiety for a number of reasons. First, laughter has been shown to have a number of physical and emotional benefits, including reducing stress hormones and increasing endorphins, which are chemicals that help to improve mood and reduce pain. In addition, laughter can also provide a sense of connection and social support, which can be especially important for people who are struggling with anxiety. By laughing with others, we can feel more connected and supported, which can help to reduce feelings of loneliness and isolation. Finally, laughter can also be a form of distraction, which can be helpful for people with anxiety. Focusing on something funny allows us to shift our attention away from unwanted thoughts.

Support_friend

Call a friend - Calling a friend can be a powerful tool in reducing anxiety. When we are feeling anxious, it can be easy to feel isolated and alone. However, reaching out to a trusted friend can provide a sense of connection and support. Having someone to talk to about our worries and concerns with, can be incredibly therapeutic. It allows us to process our thoughts and emotions, and can help to put things into perspective. Simply knowing that someone is there to listen and offer support can be incredibly reassuring, and can help to alleviate feelings of anxiety. In addition, talking with a friend can provide a sense of distraction from racing thoughts and worries. It can be easy to get caught up in a cycle of anxiety, but engaging in a conversation with a friend can help to shift our focus and provide a much-needed break from our own thoughts. Calling a friend can also be a great way to engage in activities or hobbies that we enjoy. Doing things that bring us joy and pleasure can be a powerful way to reduce anxiety, and having a friend to share these experiences with can make them even more enjoyable. Overall, calling a friend can be a simple yet effective way to reduce anxiety and improve overall well-being. It is important to have a support system in place, and reaching out to a trusted friend can be an important step in managing anxiety.

Hug

Call a family member - Anxiety is a normal emotion that everyone experiences from time to time, but for some people, anxiety can be a constant and overwhe48lming presence in their lives. If you're feeling anxious, one simple and effective way to find some relief is by calling a family member. Here are a few ways that talking to a loved one can help ease anxiety: Social support: Having someone to talk to and confide in can provide a sense of comfort and belonging. Your family member can offer a listening ear and a supportive shoulder to lean on, which can help alleviate feelings of loneliness and isolation that often accompany anxiety. Distraction: Engaging in a conversation with a family member can help take your mind off of whatever is causing your anxiety. Focusing on something else, even for a short period of time, can help reduce anxiety symptoms. Problem-solving: If your anxiety is related to a specific issue or problem, talking to a family member can help you brainstorm solutions and come up with a plan of action. Even just discussing your concerns with someone can help you feel more in control and less overwhelmed. Relaxation: Sometimes, just the act of talking to someone you trust and feel close to can have a calming effect on your body and mind. The warm, comforting presence of a loved one can help lower your heart rate and reduce stress hormones, which can help ease anxiety. In summary, calling a family member when you're feeling anxious can provide social support, distraction, problem-solving, and relaxation, all of which can help alleviate anxiety symptoms. So next time you're feeling overwhelmed, don't hesitate to reach out to a loved one for support.

Helpline_crisis_female_with_mic

Support group or hotline - Finding others who are going through a similar circumstance can help with the healing process. Advantages of support groups for people with anxiety disorders include:
1. Sharing - Knowing you're not the only one facing a debilitating mental illness is priceless. Support group members eventually recognize themselves and their struggles in the similarities of the other members' symptoms and stories.
2. Building confidence - Exposing yourself in a brand new environment is a very difficult task if you have anxiety, but the opportunity that you're given in group therapy — to trust and be validated by others who share some of your complex life situations — can make you feel accepted and understood. Seek local mental health centers and hospitals to find support groups near you.
Suicide line isn’t just for suicide - Today, “988” is the three-digit, nationwide phone number to connect directly to the 988 Suicide and Crisis Lifeline. By calling or texting 988, you’ll connect with mental health professionals with the 988 Suicide and Crisis Lifeline, formerly known as the National Suicide Prevention Lifeline. Veterans can press “1” after dialing 988 to connect directly to the Veterans Crisis Lifeline which serves our nation’s Veterans, service members, National Guard and Reserve members, and those who support them. You can read more information about Emergency Helplines here.

Listen to music

Listen to music - Listening to music can be a powerful tool in reducing anxiety. It has the ability to alter our mood, regulate our heart rate, and distract us from racing thoughts. Research has shown that music can have a significant impact on the body's production of stress hormones, such as cortisol. By actively listening to music, we can engage the prefrontal cortex, which is responsible for regulating emotions. This can help to calm the body and mind, leading to a reduction in anxiety. In addition, music can serve as a form of self-expression, allowing us to connect with our emotions and better understand our feelings. It can also provide a sense of control, as we have the ability to choose what we listen to and when. This can be especially helpful for those who may feel overwhelmed by their anxiety. There are many different genres and styles of music that can be helpful. Some people find that classical or instrumental music is particularly effective, while others may prefer more upbeat or energetic music. The important thing is to find what works best for you and to make time for music in your daily routine. Whether it's listening to music on your commute, taking a walk with headphones, or simply setting aside time to relax and listen to your favorite tunes, incorporating music into your life can be a powerful way to reduce anxiety and improve overall well-being.
Have a positive mantra - Positive mantras are words, phrases, or sentences that are repeated to oneself or to others with the intention of healing. These mantras can be as simple as "I am enough" or as complex as an affirmation like "I am strong and powerful."
15 positive affirmations to calm down quickly To calm down quickly when you feel anxiety rising, try to repeat affirmations while you practice deep breathing or any other relaxation technique that works for you.

“I am safe and in control.”

“I have done this before, and I can do it again.”

“This too shall pass.”

“I am strong.”

“I trust myself.”

“I am capable.”

“I take things one day at a time.”

“I inhale peace and exhale worry.”

“This feeling is only temporary.”

“I am loved and accepted.”

“I have survived my anxiety before. I will survive it now.”

“My body is my ally.” “As I breathe, I am calm and relaxed.”

“I can move past this moment.”

“I will handle whatever happens like I always do.”

Carbs

Eat a snack made of carbohydrates - Carbohydrates are an important source of energy for the body and can play a role in reducing anxiety. Here's how:
1. Carbohydrates boost serotonin levels: Serotonin is a chemical in the brain that helps regulate mood. Carbohydrates can increase the production of serotonin, which can help improve mood and reduce feelings of anxiety.
2. Carbohydrates help regulate blood sugar levels: Low blood sugar levels can cause feelings of anxiety, irritability, and fatigue. Carbohydrates can help regulate blood sugar levels, which can help prevent these symptoms.
3. Carbohydrates provide quick energy: If you're feeling anxious, you may be more prone to fatigue. Carbohydrates can provide a quick source of energy, which can help improve alertness and reduce fatigue.
It's important to note that not all carbohydrates are created equal. Complex carbohydrates, such as whole grains, fruits, and vegetables, are more nutritious and can help provide sustained energy. Simple carbs, such as those found in refined grains and sugary foods, can lead to a quick spike in blood sugar followed by a crash, which can worsen anxiety.

Reading_mindfulness

Read a book or a magazine - Reading a book or magazine can be a great way to reduce anxiety because it allows you to escape from the stresses of everyday life and enter a world of imagination and possibilities. When you read, you are actively engaging your mind and focusing on something other than your worries. In addition, reading can help to relax your body and reduce physical symptoms of anxiety such as muscle tension and racing thoughts. One of the benefits of reading is that it allows you to learn about new ideas and perspectives, which can broaden your understanding of the world and help you to feel more connected and less isolated. This can be particularly helpful if you are dealing with social anxiety or feelings of loneliness. Reading can also be a form of self-care, as it allows you to take some time for yourself and engage in an activity that is enjoyable and nourishing. Whether you prefer fiction, non-fiction, or something in between, there is a book or magazine out there that can help you to relax and find some much-needed peace of mind. So next time you are feeling anxious, try picking up a book or magazine and letting it transport you to another place and time. You can find recommended resource books here.

Fidget-devices

Stress ball or fidget spinner - A stress ball or fidget spinner can be a helpful tool for reducing anxiety because they provide a physical outlet for nervous energy and allow you to focus your attention on something other than your worries. Using a stress ball or fidget spinner can also have a calming effect on the body, as the repetitive motion and physical activity can help to relax muscles and reduce tension. Additionally, the act of focusing on a small, simple task can help to clear your mind and provide a sense of control. They can also be a helpful distraction during times of high stress or when you are feeling overwhelmed. So if you are looking for a way to reduce anxiety and find some relaxation, consider giving a stress ball or fidget spinner a try. You can find recommended products here.
Go through old photos and videos that make you feel good - Going through old photos can be a great way to reduce anxiety because it allows you to take a trip down memory lane and revisit happy moments from the past. When you look at old photos, you may be reminded of people and experiences that bring you joy and make you feel connected and loved. This can help to provide a sense of comfort and stability, especially if you are feeling anxious or uncertain about the present or future. In addition to providing a source of happiness and comfort, looking at old photos can also be a way to process and reflect on your life and experiences. By taking a moment to reminisce and appreciate the moments that have shaped your life, you may gain a greater sense of perspective and gratitude, which can help to reduce feelings of anxiety and stress. Going through old photos can also be a fun and nostalgic activity that allows you to connect with others and share memories. If you take a trip down memory lane, you may be surprised by how much it can help to reduce your anxiety and lift your spirits.

Photos

List qualities you like about yourself - Listing qualities you like about yourself can be a helpful way to reduce anxiety because it allows you to focus on your strengths and positive qualities rather than dwelling on your flaws or insecurities. When you are feeling anxious, it is easy to become overwhelmed by negative thoughts and self-doubt. By taking a moment to focus on your positive qualities, you can help to shift your attention away from negative thoughts and towards something more positive and uplifting. Listing qualities you like about yourself can also be a way to boost your self-esteem and confidence, which can help to reduce feelings of anxiety that are often fueled by low self-worth. By recognizing and celebrating your unique strengths and abilities, you can begin to develop a more positive and confident outlook on life. It is important to note that listing qualities you like about yourself is not about being arrogant or self-absorbed, but rather about developing a more positive and healthy relationship with yourself. So if you are feeling anxious, try taking a few minutes to list some of the qualities you like about yourself and see how it can help to reduce your anxiety.

Click on the following link for more information and tools:

Affirmations

Puzzle

Puzzles - Doing crossword or jigsaw puzzles can be a helpful way to reduce anxiety because they provide a mental challenge that can help to distract you from your worries and engage your mind in a productive and enjoyable way. When you are feeling anxious, your mind may be racing with negative thoughts or spiraling out of control, which can make your anxiety worse. By focusing on a puzzle, you can redirect your attention and give your mind a break from anxious thoughts. In addition to providing a distraction, puzzles can also have a calming effect on the mind and body. The act of focusing on a task and working through problems can help to relax your mind and reduce stress, and the sense of accomplishment you get from completing a puzzle can boost your confidence and self-esteem. Puzzles can be a great activity to do alone or with others, as they allow you to connect and engage with others in a positive and productive way. Whether you prefer crossword puzzles, jigsaw puzzles, or another type of puzzle, there is a puzzle out there that can help you to reduce anxiety and find some relaxation. You can find puzzles in the recommended products section here

Pet your cat or dog

Pet your cat or dog - Petting your cat or dog can be a great way to reduce anxiety because it allows you to connect with a loving and non-judgmental being and find comfort in their presence. When you are feeling anxious, the simple act of petting your furry friend can help to relax your mind and body, and the unconditional love and affection of your pet can be a powerful source of comfort and support. In addition to providing emotional support, petting your cat or dog can also have physical benefits for anxiety. The act of petting an animal has been shown to lower blood pressure, reduce heart rate, and increase levels of the feel-good hormone oxytocin, all of which can help to reduce anxiety and stress. Pets can also provide a sense of purpose and structure, which can be especially helpful if you are struggling with anxiety. Taking care of a pet can give you a sense of responsibility and provide a sense of routine, which can help to reduce feelings of uncertainty and instability that often accompany anxiety.

Hug2

Give someone you love a hug - When you are feeling anxious, a hug from a loved one can be a powerful source of comfort and reassurance, and the act of being physically close to someone can help to relax your mind and body. In addition to providing emotional support, hugging also has physical benefits that can help to reduce anxiety. Hugging has been shown to increase levels of the feel-good hormone oxytocin, which can help to reduce stress and improve mood. Hugging can also lower blood pressure and heart rate, which can help to calm the body and reduce physical symptoms of anxiety. While hugging is not a substitute for proper treatment of anxiety disorders, it can be a helpful tool for managing stress and anxiety in the moment. Whether you are feeling overwhelmed by your own anxiety or supporting a loved one who is struggling, a hug can be a simple and effective way to provide comfort and support.
Rip paper into pieces - Ripping pieces of paper can be a helpful way to reduce anxiety because it provides a physical outlet for nervous energy and allows you to focus your attention on something other than your worries. When you are feeling anxious, you may have excess energy or tension that you need to release, and ripping paper can be a way to do that in a safe and controlled way. In addition to providing a physical outlet, ripping paper can also have a calming effect on the mind. The act of focusing on a simple task and using your hands can help to relax your mind and clear your thoughts. Ripping paper can also be a way to express frustration or anger in a healthy way, which can be helpful if you are struggling with anxiety that is fueled by negative emotions. By allowing yourself to release these emotions in a safe and controlled way, you may find that you feel less anxious and more in control.

Chew gum

Chew gum - Chewing gum can be a helpful way to reduce anxiety because it provides a physical outlet for nervous energy and can have a calming effect on the mind and body. In addition to providing a physical outlet, chewing gum has been shown to have some physiological benefits that can help to reduce anxiety. Chewing gum has been shown to increase blood flow to the brain, which can help to improve focus and concentration. It has also been shown to reduce heart rate and lower cortisol levels, which can help to reduce stress and improve overall well-being. Chewing gum can also be a way to improve your oral hygiene and freshen your breath, which can be helpful if you are feeling anxious about social situations or self-conscious about your appearance.
Paint your nails or have your nails done at a salon. - Painting your nails can be a helpful way to reduce anxiety because it allows you to engage in a creative and relaxing activity that can take your mind off of your worries. Painting your nails can provide a sense of accomplishment and allow you to express your creativity, which can help to boost your mood and reduce stress. The act of focusing on a task and using your hands can help to relax your mind and body, and the tactile sensation of applying polish can be soothing and calming. Painting your nails can also be a form of self-care, as it allows you to take some time for yourself and engage in an activity that is nourishing and uplifting. Whether you prefer bold colors or subtle shades, painting your nails can be a fun and relaxing way to reduce anxiety and improve your overall well-being.
Do Mad Libs - Mad Libs is a phrasal template word game created by Leonard Stern and Roger Price. It consists of one player prompting others for a list of words to substitute for blanks in a story before reading aloud. Doing mad libs can be a helpful way to reduce anxiety because it allows you to engage in a lighthearted and enjoyable activity that can take your mind off of your worries. When you are feeling anxious, it can be helpful to find a way to distract your mind and engage in an activity that is fun and non-stressful.

Drink cold water

Drink cold water - Cold water increases circulation and the oxygen flow in your body; which is helpful when you are having trouble breathing in a panic attack. Drinking cold water can reduce anxiety because it can have an energizing effect on the body, which can help to improve overall well-being. When you are feeling anxious, your body may become dehydrated due to increased sweating or rapid breathing, and drinking cold water can help to replenish fluids and restore balance. Cold water can help to regulate body temperature and improve circulation, which can help to calm the body and reduce physical symptoms of anxiety such as rapid heart rate or muscle tension. Drinking cold water can also be a way to boost your mood and energy levels, as it can help to invigorate and refresh the body. By drinking cold water, you may find that you feel more alert and focused, which can be helpful if you are struggling with anxiety-related fatigue or difficulty concentrating.
Count to 100 - Counting to 100 can be a helpful way to reduce anxiety because it allows you to focus your attention on a simple and repetitive task, which can help to distract you from your worries and calm your mind. The act of focusing on a task and using your breath can help to relax your muscles and reduce tension. Counting to 100 can also be a way to ground yourself and bring your attention back to the present moment, which can be helpful if you are feeling overwhelmed by anxiety.

Read

Read inspirational quotes - Reading inspirational quotes can be a helpful way to reduce anxiety because it allows you to refocus your attention on positive and uplifting thoughts, which can help to shift your perspective and improve your mood. By reading inspirational quotes, you can remind yourself of your strengths and positive qualities, and find motivation and encouragement to keep going. Reading inspirational quotes can also be a way to connect with others and find support and encouragement. Many people find comfort in the words of others who have faced similar challenges and overcome them, and reading quotes from successful and inspiring people can help to give you hope and perspective. So next time you are feeling anxious, try reading a few inspirational quotes and see how they can help to reduce your anxiety and improve your well-being.
Smile - Smiling has been shown to have a number of benefits, including the ability to reduce anxiety. When we smile, our brain releases neurotransmitters called endorphins and serotonin, which can help to improve our mood and reduce feelings of stress and anxiety. In addition, smiling can also help to activate the body's relaxation response, which can help to lower heart rate, blood pressure, and levels of the stress hormone cortisol. There is also evidence to suggest that smiling can have a contagious effect, and that seeing someone else smile can actually trigger the release of endorphins in our own brains. This means that even if we are feeling anxious, forcing ourselves to smile can actually help to improve our mood and reduce anxiety. In addition to the physical benefits of smiling, it can also have social and psychological benefits. Smiling can help to improve our relationships with others, as it is seen as a sign of friendliness and approachability. It can also help to boost our self-esteem and confidence, which can be particularly helpful for those who struggle with anxiety. Overall, smiling is a simple and effective way to reduce anxiety and improve our mood.

Smile

Anxiety Applications - Anxiety apps are mobile apps that are designed to help individuals reduce anxiety and panic attacks by providing tools and resources to manage symptoms and improve overall well-being. Some common features of anxiety apps include:
- Relaxation techniques: Many anxiety apps offer guided relaxation exercises, such as deep breathing or progressive muscle relaxation, to help individuals manage anxiety in the moment.
- Cognitive-behavioral therapy (CBT) tools: Some anxiety apps provide CBT-based tools, such as thought diaries or thought challenging exercises, to help individuals identify and reframe negative thought patterns that contribute to anxiety and panic.
- Exposure therapy: Some apps offer exposure therapy exercises, which involve gradually facing and desensitizing oneself to situations that are anxiety-provoking, in order to reduce fear and anxiety around those situations.
- Education and resources: Many anxiety apps provide educational information and resources about anxiety and panic, including information on different types of anxiety disorders, symptoms, and treatment options.
- Tracking and monitoring: Some anxiety apps allow individuals to track and monitor their anxiety levels and triggers, which can help to identify patterns and areas for improvement.
Overall, anxiety apps can be a helpful tool for those seeking to reduce anxiety and panic and improve their overall well-being. It is important to note, however, that while anxiety apps can be a useful supplement to traditional treatment, they should not be used as a replacement for professional care. You can find recommended apps in the App section of the handbook.
Ask yourself what do I need right now - Taking a moment to pause and check in with ourselves can help us to better understand our needs and take steps to meet them.
Some questions that may be helpful to ask ourselves include:
- What do I need right now to feel more comfortable or safe?
- Is there anything I can do to take care of myself in this moment?
- What might help me to feel more grounded or present?
Answering these questions can help us to identify specific actions that can help to reduce symptoms, such as taking a walk, practicing relaxation techniques, or reaching out to a supportive friend.

It can also be helpful to consider our longer-term needs and how we can address them. This might include seeking out additional support or resources, such as therapy or self-care practices, to better manage anxiety in the long-term.
Listen to sounds of nature - Research has found that exposure to natural sounds, such as the sound of waves crashing or birds singing, can help to lower blood pressure and heart rate, and reduce levels of the stress hormone cortisol.

One theory as to why nature sounds are so calming is that they can help to shift our attention away from our thoughts and worries, and towards the present moment. In addition, the sounds of nature can help to create a sense of being in a safe and supportive environment, which can be particularly helpful for those who are feeling anxious.

There are a number of ways to incorporate the sounds of nature into our daily lives, including:
- Listening to nature sounds on a relaxation app, noise machine or YouTube Video
- Taking a walk in a natural setting and paying attention to the sounds around you
- Setting up a bird feeder and listening to the birds that come to visit
- Keeping a small indoor water feature, such as a fountain, to listen to the soothing sound of running water
Overall, listening to the sounds of nature can be a simple and effective way to reduce anxiety and improve overall well-being.
333 Rule - The 333 rule is a simple technique that involves taking a moment to focus on three things that are present in your immediate environment, and can be a helpful tool to use in the midst of a panic attack or when feeling overwhelmed by anxiety. To try this technique, simply look around you and identify three things that you can see. It can be helpful to focus on objects that are specific and detailed, rather than general categories (e.g., "three plants" rather than "three pieces of furniture"). Next, identify three things that you can hear, and finally, three things that you can physically feel. For example, you might focus on the sound of a clock ticking, the feel of your shoes on your feet, and the sight of a plant in the corner. The 333 rule can be helpful in reducing panic and anxiety because it helps to shift our focus away from our thoughts and emotions, and towards the present moment.

Meditate_female

Lavender - Lavender is a plant that has been used for centuries for its calming and soothing properties. Research has shown that lavender has the ability to reduce anxiety and improve sleep, making it a popular natural remedy for stress and anxiety.

One of the ways that lavender may help to reduce anxiety is by acting on the brain's GABA receptors. GABA is a neurotransmitter that helps to regulate the brain's excitability, and low levels of GABA have been linked to anxiety and stress. Lavender has been shown to increase the availability of GABA in the brain, which can help to reduce anxiety and improve mood.

There are a number of ways to incorporate lavender into your routine to help reduce anxiety:
- Inhaling lavender essential oil: Lavender essential oil can be inhaled directly from the bottle or from a diffuser. Inhaling lavender oil has been shown to have a calming effect on the brain and can help to reduce anxiety and improve sleep.
- Taking a lavender supplement: Lavender supplements, such as capsules or tinctures, are available at health food stores and online. It is important to follow the dosage instructions on the product label and to consult with a healthcare provider before starting any new supplement.
- Using lavender-infused products: Lavender-infused products, such as lotions, soaps, and pillow sprays, can be used to help create a relaxing environment and may have a calming effect on the body and mind.
Muscle relaxation techniques - Progressive muscle relaxation (PMR), is a type of relaxation technique that involves tensing and relaxing different muscle groups in the body in a systematic way. Research has shown that PMR can be an effective tool to reduce muscle tension and calm the nervous system. To try this technique, follow these steps:
- You can start by finding a comfortable and quiet place to sit or lie down.
- Begin by tensing the muscles in your feet and ankles for a few seconds, and then releasing the tension and focusing on the sensation of relaxation.
- Next, move on to the muscles in your lower legs and thighs, and continue to work your way up the body, tensing and relaxing each muscle group in turn.
- As you progress through the muscle groups, it can be helpful to focus on the sensations of tension and relaxation, and to take slow, deep breaths to help you relax.
The entire process can take anywhere from 15-30 minutes, and can be done once or twice a day. PMR can be particularly helpful for those who experience panic attacks, as it can help to reduce physical symptoms such as muscle tension, rapid heart rate, and shallow breathing. It can also be helpful for those who experience generalized anxiety, as it can help to calm the nervous system and reduce overall stress and tension.
Happy Place - Going to your "happy place" in your mind can be a helpful strategy for reducing anxiety because it allows you to take a mental break from your worries and focus on something positive and calming. Taking a few minutes to focus on a happy place or positive memory can help to shift our attention away from these negative thoughts and towards something that brings us joy and peace. Visualizing a happy place can also be a form of relaxation, as it can help to activate the body's relaxation response, which can lower heart rate, blood pressure, and levels of the stress hormone cortisol. This can be particularly helpful for those who are experiencing panic attacks, as it can help to calm the body and reduce physical symptoms of anxiety. It can also be helpful to have a few different happy places or memories that you can draw upon, so that you have a variety of options to choose from depending on your mood and needs.

Therapy_CBT

Cognitive-behavioral therapy (CBT) - Cognitive-behavioral therapy (CBT) is a type of therapy that focuses on helping individuals to identify and change negative thought patterns and behaviors that contribute to their anxiety and panic. One key aspect of CBT is learning to challenge and reframe negative thoughts, also known as cognitive distortions. These are thoughts that are irrational, but are often believed to be true by the individual experiencing them. Examples of cognitive distortions include all-or-nothing thinking (also known as black-and-white thinking), jumping to conclusions, and catastrophizing. By identifying and challenging these negative thoughts, individuals can learn to see things in a more balanced and realistic way, which can help to reduce anxiety and panic. Another important aspect of CBT is learning coping skills to manage anxiety and panic. This can include techniques such as deep breathing, progressive muscle relaxation, and exposure therapy. Exposure therapy involves gradually facing and desensitizing oneself to situations that are anxiety-provoking, in order to reduce fear and anxiety around those situations. CBT also often includes setting goals and working on specific tasks between therapy sessions. This can help to build skills and confidence in managing anxiety and panic, and can also provide a sense of accomplishment and progress. Overall, CBT is a highly effective treatment for reducing anxiety and panic, and has been shown to be effective in a variety of settings, including individual therapy and group therapy. It can be a helpful option for those seeking to reduce their anxiety and panic and improve their overall quality of life.

DBT-Blocks

Dialectical Behavior Therapy (DBT) - Dialectical behavior therapy (DBT) is a type of therapy that was developed to help individuals who struggle with emotion regulation and impulse control. DBT has been shown to be effective in reducing panic and anxiety, as well as other mental health concerns such as depression, substance abuse, and self-harm. DBT is based on the idea that individuals have the capacity to change and that change is possible through a balance of acceptance and change-oriented strategies. In DBT, individuals learn skills to help them manage their emotions, thoughts, and behaviors, including skills such as mindfulness, emotion regulation, and distress tolerance. One key aspect of DBT is learning to identify and label emotions, which can help individuals to better understand and manage their emotions. This can be particularly helpful for those who struggle with anxiety, as it can help to reduce the intensity of anxious feelings and improve overall emotional well-being. DBT also includes skills to help individuals better manage their thoughts and behaviors, which can be helpful for reducing panic and anxiety. For example, individuals may learn to identify and challenge negative or irrational thoughts, or to develop healthy coping strategies to manage stress and anxiety. Overall, DBT can be a highly effective treatment for reducing panic and anxiety, and has been shown to be effective in a variety of settings, including individual therapy and group therapy. It can be a helpful option for those seeking to reduce their panic and anxiety and improve their overall quality of life.
Tapping - Emotional Freedom Technique (EFT), also known as tapping or psychological acupressure. It involves tapping specific points on the body, primarily on the head and the face, in a particular sequence. While doing this, the person focuses on the issue that they wish to treat. Tapping involves the body’s energy meridian points, which are a concept in Chinese medicine. Proponents believe them to be areas of the body through which energy flows. In this theory, blocks or imbalances in the flow of energy lead to ill health. According to EFT advocates, tapping on these meridian points with the fingertips restores the balance of energy to resolve physical and emotional issues. It can also work in a similar way to mindfulness, as it can draw a person’s attention to their body and breathing. It may serve as a mental distraction from the issues that are causing anxiety or stress. People often use EFT tapping when they are feeling anxious or stressed or when they have a specific issue that they would like to resolve. However, it may also be beneficial for a person before an event that they expect to cause stress or anxiety.

To use EFT tapping, follow these five steps:
1. Identify the issue
  During this step, the person thinks about the problem that they wish to resolve. They should only choose one issue to focus on at a time.
2. Test the initial intensity
  A person should rank the intensity of the issue on a scale of 0–10, with 10 being the worst the issue has ever been. This ranking system allows the person to assess the effectiveness of the tapping at the end of the treatment.
3. The setup
  Before beginning each round of tapping, the person should decide on a simple reminder phrase to repeat while tapping the karate chop point. This point is at the center of the fleshy part of the outer hand.
  
  The reminder phrase should acknowledge the issue and convey self-acceptance in spite of it. For example, a person might choose to say:
  
  “Even though I have [issue], I deeply and completely accept myself.”
4. The sequence
  During this step, the individual taps on specific points on the body while repeating the phrase that they have chosen. If a practitioner is performing the treatment, they will carry out the tapping.
  
  The tapping points, in sequence, are as follows:
  - top of the head (TOH) — directly in the center of the top of the head
  - beginning of the eyebrow (EB) — the beginning of the brow, just above and to the side of the nose
  - side of the eye (SE) — on the bone at the outside corner of the eye
  - under the eye (UE) — on the bone under the eye, approximately 1 inch (in) below the pupil
  - under the nose (UN) — the point between the nose and upper lip
  - chin point (CH) — halfway between the underside of the lower lip and the bottom of the chin
  - beginning of the collarbone (CB) — the point where the breastbone (sternum), collarbone, and first rib intersect
  - under the arm (UA) — at the side of the body, approximately 4 in below the armpit
  - When tapping, use two or more fingertips and repeat the tap approximately five times on each point.
  While some points — for example, the EB, SE, and UE — have a "twin point" on the other side of the body, it is only necessary to tap on one side. However, individuals can tap these points on both sides if both of their hands are free.
5. Test the intensity again
  Again, rank the intensity of the issue on a scale of 0–10. Ideally, this will have improved. Repeat the process until the intensity reaches 0 or plateaus.

Dancing

Dancing - Dancing has been shown to have a number of benefits, including the ability to reduce anxiety. When we dance, our bodies release endorphins, which are neurotransmitters that can help to improve our mood and reduce feelings of stress and anxiety. In addition, dancing can also help to activate the body's relaxation response, which can help to lower heart rate, blood pressure, and levels of the stress hormone cortisol. Dancing can also have social and psychological benefits, as it can help to improve our relationships with others and boost our self-esteem and confidence. This can be particularly helpful for those who struggle with anxiety, as low self-esteem and social isolation can be contributing factors to anxiety. There are many different types of dancing to choose from, so it is important to find a style that you enjoy and that feels comfortable for you. Some options might include ballroom dancing, salsa, hip-hop, or simply dancing to your favorite music in your own home. Overall, dancing can be a simple and enjoyable way to reduce anxiety and improve overall well-being.

Spiritual

Spiritual beliefs - Believing in a higher power, such as a deity or a spiritual force, can be a source of comfort and support for many individuals. Believing in a higher power can provide a sense of purpose and meaning, and can help individuals to feel more connected to something larger than themselves. This can be particularly helpful for those who are struggling with anxiety, as it can provide a sense of hope and reassurance in times of stress. In addition, many religions and spiritual practices include rituals and practices that can be calming and soothing, such as meditation, prayer, or yoga. Engaging in these practices can help to reduce stress and anxiety by calming the mind and body and providing a sense of inner peace. It is important to note that while believing in a higher power can be a helpful source of support and comfort, it is not a substitute for professional treatment. It is also important to respect and consider the beliefs of others, and to recognize that different individuals may find comfort and support in different ways.

Click on the following links for more information and tools:

What helps anxiety? Worry time The Worry Jar The Worry List Anxiety Coping Statements Unhelpful thinking styles Challenging your thoughts Mood Tracker

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