What are some tools to deal with anxiety and panic feelings?

Great question! Here are a few skills/strategies for coping with anxiety in moments of noticeable increase. While it's important to consider the underlying factors that are contributing to your personal experiences with anxiety, in the midst of a surge of anxiety is not always the best time or place to do so. Sometimes, trying to uncover the "Why?" can actually prolong and/or amplify anxiety. 

Moving through the anxiety in those moments can be helpful in getting to the other side of the experience, which then allows for more reflection (hindsight is often 20/20!) on what was triggering the increase. Times like this often call for grounding techniques. 'Grounding' is a practice of tethering yourself to the present moment (the here and now), and subsequently pulling away from unwanted or intrusive thoughts that often lead to dissociation, panic, anxiety, and/or distressing emotions. Here are a couple grounding techniques to try next time you find yourself in a space of increased anxiety. Consider taking a screenshot of this message so you can reference it at all times, should you ever need help grounding yourself in the present moment. 

5 Senses Grounding

1. Take 3 deep breaths.

2. Acknowledge FIVE things you see around you.

3. Acknowledge FOUR things you touch/feel in this moment. (Be sure to make physical contact with these items.)

4. Acknowledge THREE things you hear right now.

5. Acknowledge TWO things you smell currently.

6. Acknowledge ONE thing you taste.

7. Take 3 deep breaths.

Categories Grounding

1. Take 3 deep breaths.

2. Pick a broad category, such as 'Disney movies', 'ice cream flavors', 'music genres', or 'professional baseball teams'.

3. Take a moment or two to identify as many items as you can in that category.

4. If your mind wanders, remind yourself of the task at hand, and return to the activity.

5. Take 3 deep breaths. 

TIPP

This is another skill that can help you cope with big, overwhelming feelings. If you feel a strong wave of emotions washing over you and you're not sure how to deal with it, this strategy may help you. Typically, when people are in situations like this, the ability to think clearly is reduced. It may be difficult to tap into the more logical sides of the mind, as the emotions become overwhelming. TIPP is an acronym that stands for the four steps of this skill: Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation.

Temperature: Cool/cold temperatures decrease your heart rate, which typically increases when overwhelmed. Splash your face with cold water, take a cold (but not too cold) shower, hold an ice cube in your hand (or rub it on your face), or step outside for a brief walk if the weather is chilly. 

Intense exercise: Strong feelings, like those that accompany anxiety, can make it feel like you have a built-up energy. Some people describe this as feeling like they are 'buzzing' or 'vibrating'.  In those moments,  it can be helpful to spend that energy by doing a brief, but intense workout. Don't let the word 'intense' scare you off! This can include doing jumping jacks, pushups, air squats, dancing to your favorite song, or even going for a brisk walk. The intention is to utilize the extra energy swirling around inside of you, and getting your heart pumping. After a few moments, your emotions will likely feel a bit more balanced. 

Paced breathing: Breathe in deeply through your nose for a count of four. Allow the air to flow through your entire abdomen. Then breathe out through your mouth while counting to six. Continue this in and out flow of breaths for 1-2 minutes. Repeat multiple times, if needed.

Progressive muscle relaxation: Oftentimes we hold tension in various parts of our bodies, unknowingly. Focus on tensing and relaxing various muscle groups or parts of your body to release this extra tension. Start at the top of your body. Focus on the muscles of your face, jaw, and neck. Tighten those muscles for five seconds. Then release those muscles.  Keep moving down your body, next focusing on your arms, then your torso and back, then your legs and bottom, and finishing off with your feet. This is another way for your body to release the extra energy that often accompanies overwhelming emotions.

There are a number of other grounding techniques out there to support you! I hope you'll add these to your toolbox of coping skills. If this is something you connect with, consider exploring other grounding techniques through resources such as youtube, therapeutic facebook groups, and even instagram. There's a wealth of knowledge about grounding techniques out there, if you just know to seek it out. 

I hope you find these tools helpful!

-Emma