Research shows that an estimated amount of 6 million people in America suffer from an anxiety disorder and 1 in 10 people in Great Britain are likely to have a ‘disabling anxiety disorder’ at some stage in their life. As many people are affected by anxiety and it’s been said that almost everyone will suffer from an anxiety attack at least once in their life, it’s probably best if you know how to calm yourself down during/after one.
To stop an attack, you first need to know if you’re having one. Symptoms include:
- Shortness of breath
- The feeling of overwhelming fear
- Loss of control
- Dizziness
- Nausea
- A sudden surge of doom
Something your brain will try to do in order to calm you down and regain some power. Some may feel the chaos and panic are too suffocating and start trying to get rid of all distractions, often creating a more chaotic atmosphere.
One way to overcome this panic is to calm yourself down using the 5-4-3-2-1 technique. This helps to ground yourself and pull you out of your negative thoughts.
When you find yourself overthinking, predicting one terrible catastrophe after another, using this technique is very useful to calm yourself down. Begin by breathing in for 5 seconds, holding the breath for 5 seconds, and breathing out for 5 seconds. Continue this pattern until you find your thoughts slowing down. After you have control over your breathing, follow the next steps.
- Announce, out loud, five things you can see. however big or small, name them.
- Name four things you can physically feel (“bed underneath me”, “phone in my hand”).
- Acknowledge three things you can hear. These have to be completely external, do not focus on your thoughts. Whatever is audible is what you list.
- List two things you can smell. This one may be quite difficult if you’re not in a stimulating environment. To get around this, sniff some clothes, pillows or toothpaste. Just take in any two smells you can get your hands (or your nose) on.
- Name one thing good about yourself or your life. This last step is most important because throughout the rest of the process you have been calming yourself down, and now it is time to lift your spirits, to gain some confidence back.
Don’t just run through all of these. be very specific. Allow yourself to really see, hear and feel.
This technique won’t cure you overnight but it does help you stay in the present, dispelling your negative thoughts. Hopefully, this helps you or someone you know to stay healthy.
