Defuse an Anxiety attack in less than 5 minutes.
Defuse an anxiety attack in less than 5 minutes. We often play down an anxiety attack. We see it as a nuisance. For many people anxiety is far more than a nuisance. For some, it is almost paralysing
A sudden emergency; a trip to the dentist or even giving a presentation can signal terror. Many of us know the feeling. ww.ctpsy.co.uk/web/anxiety-hard-overcome
Learning how to manage an attack is the key.
Think about this fact. Knowing that you can manage an attack before it happens means you will be less likely to actually experience one.
- Slow down. Professional advice often focuses on slowing breathing. It is good advice. Sometimes though, as anxiety strikes, we quickly become too panicky to focus. If you can’t concentrate long enough to slow your breathing, sit down or find somewhere safe to pause a while. A moment of quiet will naturally calm breathing. This will allow more oxygen to circulate and help to settle the panic.
- Ground yourself. When you have paused for few seconds it can be useful to centre yourself in the ‘here and now’. To do this, look around the environment. Name three things that you can see. Feel your feet on the ground or the chair supporting your back. Take in your surroundings.
An Anxiety attack is a trickster.
- What am I afraid of? What is it I fear will happen?
Anxiety creeps up. Sometimes it is hard to pin point where it has come from. For many of us it just takes over. It is a good idea to ask yourself one simple question. The question is ‘What am I afraid is going to happen”? Most people say that they are unable to pinpoint the fear. It is possible to work out the reason. Usually, you will have a picture in your mind of your worst fear in any situation. What is it?
- I know my fear. Once you have worked out the source of the anxiety. You can beat it. Most people don’t get this far. This is because they believe the anxiety is swallowing them. This makes them think they are powerless. It feels like it is gobbling you up. Remember anxiety is a trickster. It is not swallowing you. Once you know your root fear in a given situation you can logically work out that it is a thought process. A process that is out of all proportion. You will now be able to work out a plan to conquer the fear.
- Take out a pen or your phone and write down a plan to help cope with the situation. You will then have a step by step guide. Notice as you do this how you almost immediately begin to feel in control.
- If you start to wobble begin again.
Remember Fear has two meanings
FEAR = Fear Everything and Run
FEAR = Face Everything and Rise.
‘The secret to busting anxiety starts with understanding it is merely a dirty trickster who runs away when exposed’.
Written by Louisa Gibbs Psychotherapist and Referrals Co-ordinator at CTP.
CTP are providers of 1 to 1 and group treatment for anxiety. These take place at Forum House, Stirling Rd, Chichester, West Sussex P019 7DL. http://www.thechichestercbtclinic.co.uk