4 Exercises to Try

1. Take a bite of a piece of fruit, a granola bar, or some other food that is accessible to you (even if it is water) and focus on all the sensations about the experience: How would you describe the smell? What is the texture like? Hard and crunchy or soft and chewy? What temperature is it? What does it taste like? What does it feel like in your mouth?

2. A favorite exercise is to engage all your senses by naming

5 things you can see

4 things you can hear

3 things you can touch

2 things you can smell

1 thing you can taste

3. Interrupting hyperventilation can be a powerful skill to thwart an anxiety or panic attack as well. If you notice that you are breathing fast and shallow, do your best to take as deep a breath as you can and hold it for as long as you can. Repeat if necessary 2 or 3 times. Hyperventilation happens when our brain thinks it has to get the body ready to fight or flee. Holding your breath signals to your brain that you are not actually in danger. STOP holding your breath if you start feeling faint (or more faint if you were feeling so already).

4. Reminding oneself that the symptoms of a panic or anxiety attack are uncomfortable, but not dangerous can help you manage an attack. Usually panic and anxiety attacks are short lived and telling oneself that it will be over and to be patient with the anxiety may help you move through it more quickly.