If you are struggling with stress or anxiety, then this post is written for you.  With the holiday season upon us, it’s easy for life to get off the rails and have you feeling out of control. I know, it’s happened to me.  There’s the pressure and worry about buying gifts, getting the house in order or decorated, making cookies, or some other special treats, and the lists just keep getting bigger and bigger it seems.

What can we do? Well, I’d love to go to a week-long spa retreat somewhere in California, but that’s not likely reality, so I had to come up with something more practical.

First, just breathe.

It’s the easiest thing to do to find your center and calm down.  Just breathe.

When you feel overly anxious and it seems like the room is spinning, and you can’t catch your breath, you may be having a panic attack.

PLEASE NOTE: I’m only writing from my experience. I am not a doctor or medically trained, just know what I’ve been through.  If you have breathing issues or have pain in your chest, please call 911 or go to the emergency room.  I am only referring to a panic or anxiety attack.

I’ve experienced anxiety and the first thing I think about is to breathe and KEEP breathing. I know it’s difficult when you’re in the thick of the anxiety but in a calm state, please make a mental note of the following suggestions. It may help you if you ever have anxiety or a panic attack.

1. Breathe through your nose.  When we are flailing out of control we tend to breathe through our mouths, taking shallow breaths. By breathing through your nose, you can take in more oxygen and breathe deeper.
2. Breathe slowly. I know this is difficult, I’ve been there. You take in short breaths and it feels like you’re spinning. Count in your mind when you are breathing in through your nose, 1, 2, 3, 4, 5 ( as many as you can do.)
3. Focus your eyes on one object and stare at it. What do you see? Concentrate on it. Describe it in your mind. What color is it? Does it have smooth or rough edges? Just think of any questions to get your focus on the object.
4. Listen to the sounds around you. What do you hear? Is it loud? Soft?
5. What do you smell? Does it smell nice?
6. Touch something near you with your hand. What does it feel like? Describe it in your mind.
7. Think about someone you are grateful for and focus on it.

All of these actions will calm you down because you take the focus off the anxious thinking. Trust me, it works. 

When you feel calmed down, do something that brings you peace or joy. It doesn’t matter what it is, just find one action to do that you like. For example, it could be taking a warm bath, writing in a journal, going for a walk outdoors, coloring in a coloring book, or calling a friend.

The most important tip is to find out why you are having the anxiety and work on diffusing your anxious thoughts before they rush on the panic train.  Seeing a therapist can help, but there are many books on the subject you can borrow from the library or buy used. It doesn’t have to cost a lot of money to help yourself be well.

Here are some great workbooks that help:

The Anxiety and Worry Workbook

Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are (Self-Help Workbooks for Women)

 

 

Much Love,

Francesca

XOXO