CALM DOWN
6 Ways to Calm Yourself Down When You Start to Panic
You're not in full-on freak-out mode just yet—and with these tips, you don't need to get there.
To completely nix a phobia, you'll likely have to confront your trigger (see 3 Methods That Help You Face Your Fears and Overcome Anxiety for ways to get professional help to do that). While you're working on that—and when escape isn't an option—try any of these in-the-moment strategies from Marla Deibler, Psy.D.
Take Deep Breaths
The moment you spot the object of your fear, inhale slowly through your nose for a count of four, pause, then exhale slowly through your mouth for a count of four. Deep breaths trigger the body's relaxation response.
The moment you spot the object of your fear, inhale slowly through your nose for a count of four, pause, then exhale slowly through your mouth for a count of four. Deep breaths trigger the body's relaxation response.
Welcome Any Distraction
Your eyes and ears lock in on your phobic trigger (as in, you're horrified but can't look away). Distract them, and your brain, by checking texts or playing an iPad game. Even better: If you can, join a conversation or listen to calming music.
Your eyes and ears lock in on your phobic trigger (as in, you're horrified but can't look away). Distract them, and your brain, by checking texts or playing an iPad game. Even better: If you can, join a conversation or listen to calming music.
Find a Helping Hand
Research shows that when the skin's pressure receptors are activated, the body produces more "happy" hormones like dopamine. If you're alone, rubbing your own arms may activate the same response.
Research shows that when the skin's pressure receptors are activated, the body produces more "happy" hormones like dopamine. If you're alone, rubbing your own arms may activate the same response.
Move Your Muscles
Gently clenching and unclenching your muscles can remind your brain who's really in control (you!). Start with your toes and work your way up, slowly squeezing and releasing your calves, thighs, butt, abs, and so on. This can also help maintain blood pressure and thwart fainting.
Gently clenching and unclenching your muscles can remind your brain who's really in control (you!). Start with your toes and work your way up, slowly squeezing and releasing your calves, thighs, butt, abs, and so on. This can also help maintain blood pressure and thwart fainting.
Question Your Angst
As your mind runs wild—this flight is going to crash!—try to ask yourself logical questions. How likely is it that we'd actually crash? Has anyone in charge signaled an emergency? Some phobics benefit by bringing along pre-written responses (there's only a one in 11 million chance, etc.) to read to themselves.
As your mind runs wild—this flight is going to crash!—try to ask yourself logical questions. How likely is it that we'd actually crash? Has anyone in charge signaled an emergency? Some phobics benefit by bringing along pre-written responses (there's only a one in 11 million chance, etc.) to read to themselves.
Accept Your Fear
The more you fight uncomfortable feelings, the greater your discomfort will typically grow. Try repeating to yourself something like Even though I'm not in danger, it's okay I feel this way. I will just ride the anxiety out until it passes, as it always does.
The more you fight uncomfortable feelings, the greater your discomfort will typically grow. Try repeating to yourself something like Even though I'm not in danger, it's okay I feel this way. I will just ride the anxiety out until it passes, as it always does.
Source: http://www.womenshealthmag.com/
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