Ever find yourself sitting in the middle of an isle in Target deep-breathing your way out of a panic attack? No? Just me? Okay...
So anyway, sometimes for no apparent reason the Freak-Out Monster comes out and tackles us from behind. And you're kind of in the middle of something and really don't have time for this and you're thinking "what do I do?". So let's answer that questions.
Understanding the Freak-Out Moment
First thing's first, I need to listen as I say this loud and clear:
Even if there is no obvious reason, your random freak-out moment does not make you "crazy"
You are not alone in this experience (hence the inclusion of Panic Disorder in the Diagnostic and Statistical Manual of Mental Disorders).
For whatever reason, your nervous system remembered something in that moment – could be something triggering in your environment, could be an internal-sensation you associate with fear, could be a thought about yourself, could be anything! But whatever led your body to panic was part of a very logical programming that has kept you safe over the years.
Even still, it is not a pleasant sensation and we want to have some tools available to help us out of the spiral.
Immediate Somatic Tools for Calming Down
No matter what activity you choose, try and keep your focus directed to what you are doing. Imagine it is an anchor for your attention.
5-4-3-2-1
Look for five things. Listen for four sounds. Touch three things. Smell two things (your clothes are a good option). Take a drink to taste one thing.
Physical Contact
Focus on some calming element of touch. Some ideas:
Your feet making contact with the floor
Your hands holding each other
Your hands rubbing your legs
Massaging your head
Slow Straw Breathing
Start by slowing your breathing. Then deepen the breath. On the exhale create a straw with your lips (this will help slow down the exhale). Exhale all the air from your lungs through the "straw" lengthening the exhale as long as possible.
Box Breathing
Begin by inhaling for 4-counts. Hold for 4-counts. Exhale for 4-counts. Hold for 4-counts. Repeat this "box breath" several times until you feel yourself settle. You can increase the count up to 5, 6, or beyond. Whatever pace feels calming.
Shaking
Turn on a song and gently shake out some of the nervous energy. A minimum of 5 minutes is what I normally recommend. Go to this blog post to learn different shaking methods and why they help.
Tense-and-Release Technique
Find a place in your body to tense with full intention. Tense every little muscle you can access in this area and really feel into any sensations or emotions you have as you do. Hold it for no more than 10 seconds then fully relax. Repeat after a while of connected rest or try it with another body part.
Head and Neck Self-Massage
Use your fingers to explore your face, scalp, and neck. Rub out any places that feel tense. Use a firm and slow touch. Really connect with the places you are touching and the sensations it produces.
Have you used any of these before? What other somatic tools have you found most helpful when dealing with anxiety or panic?
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