How to Calm an Anxiety Attack
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1. Let Go
When anxiety symptoms appear, and you fear the consequences, what would you do if they really posed a danger you needed to defend yourself against?
Resist. Fight as hard as you can to make them go away. Win the battle.
Therefore, do the exact opposite.
Often, when you begin to feel anxiety, you tense your muscles, as if you were creating a kind of solid armor that will prevent the symptoms from "entering" you. But it's a very ineffective armor, based on a misunderstanding.
You think you need to create that armor of tension if you want to stop the blows, but you realize that, even though you try, it's not helping to protect you. The tension you create makes the symptoms worse. You're forcing and resisting them. But that doesn't work for you.
The moment you feel even a hint of anxiety, let go of all attempts to get rid of it. Let it be… to let it go. Release that resistance that appears in the form of tension. Move a little, stand up straight, gently roll your shoulders, do some Relaxing Breathing… Do whatever you need to do to let go. Even if you feel like you can't let go, also release that effort to let go. Even if you're responding with frustration at feeling like you can't, let go of that urge to let go.
A series of thoughts may appear; let them be there, realizing that they are appearing because you feel fear. They are only mental images and sounds. When any physical, mental, or emotional tension appears, you will try to avoid or deny it. Let go of that attempt. Give in to any attempt to avoid or control because opposing what you are feeling only increases it.
Let go of what you are feeling and what you are thinking. Remember how the physical, mental, and emotional are interconnected. If you can let go of your body a little, you'll be letting go of your thoughts. Start letting go of what's easiest for you. Inevitably, this helps you let go of the rest.
Accept that those sensations are there; if you resist them, you'll only make them stronger. Let go of the resistance. The action of avoiding feeling them will make you feel them more intensely.
The more you try to control them, the more out of control you feel.
2. Observe
When anxiety symptoms appear, and you fear the consequences, what would you do if they really posed a danger you needed to defend yourself from?
Judge. Interpret the symptoms as something dangerous. Try to escape from them (like when you're watching a scary movie and you cover your eyes).
Therefore, do the opposite. You already know it's just a false alarm. A movie that SEEMS true because it's based on a Mental Misunderstanding. You can give yourself permission to observe your body and your thoughts by letting go and feeling.
As you let go, notice if any resistance remains. Continue to detect physical, mental, or emotional tension and gradually release each "no" to the anxiety you detect. Observe your thoughts and feelings like a scientist. Don't label them with labels like "I'm scared" or "I feel terrible." Simply observe what you're thinking and feeling without judgment—they're just data. As you observe and release your inner self, also observe what's happening in front of you. You don't need to do everything perfectly at once. Slowly experiment with observing your inner and outer self.
3. Encourage
When anxiety symptoms appear, and you fear the consequences, what would you do if they really posed a danger you needed to defend yourself against?
Beg them to go away.
Counterintuitive Reverse Psychology, which delves into the systems, shows that you need to do the exact opposite.
#anxiety #stress #panic