anxiety / panick attacks any tips how to help control it please?

[pinkyp]

hiya i suffer from anxiety, usually worse at night when i'm tired. I'm really tired now so am panicking! anyone got any tips on how to relax / control panick attacks etc? I'm awaiting councilling.
Oh i gotta have a crown fitted at the dentist tomorrow and i am pooing my pants! (well almost) lol xx

Look at your body to see if you can see any obvious signs of tension (clenched fist, gritting teeth, etc). Stretch those muscles.

Slow down your breathing - give a really long out breath (count to 11 if you can)and push the breath out of your body. Breathe back in just to be comfortable. Concentrate on the out breath.

There are loads of techniques for anxiety and they do work even though this is hard to believe at times.

Distraction is another good technique. When I used to get anxious in bed I'd try and name all the Big Brother housemates! Or do a puzzle/crossword/sudoku if you enjoy this kind of thing.

You will learn at counselling that anxiety symptoms are physical and all have real causes to do with breathing, tension, etc. You are not going mad, you are not ill and you can get out of this.

Learn all you can about anxiety - the more you understand it the less power it has over you. Plus, finding out that other people have the same symptoms as you can be strangely reassuring.

Good luck at the dentist - I'm sure it can't be as bad as you're imagining.

x

thank u, gonna give them a go in a sec :D i play golden balls on my phone in bed if i'm feeling anxious! lol, xx

I read somewhere on here about pinching the bit of skin between your thumb and your fore finger. It helps me if I feel panicky, even if it is only a distraction. If I am flying I always take a packet of mints with me and start to suck one as I begin to feel panicky, taking breaths in and out as I do. These tips may sound nuts but I have convinced myself that they work and help me to calm down and regulate my breathing.

Singing is good for regulating breathing too.

I had acupuncture for anxiety and it was AMAZING. If I got it again I would definitely go back. One of the pressure points is the bit between thumb and forefinger, so makes sense to stimulate this. Also between your eyebrows.

I like backgammon myself

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