Panic Reduction Tactics

Anxiety Tips - Panic Reduction Tactics

Here are a few examples of some tactics to use whilst having an attack. Practice them, they really work!

1. Splash face with cold water - this produces the dive reflex and causes your brain to send messages to your body to slow down
2. Distraction - Count down from 100 as fast as you can, repeat over and over. Do maths problems or anything else that occupies your mind
3. Listen to your favorite music loudly and sing along to it
4. Say to yourself - this has never hurt me, it has never hurt anyone else and it never will. I know what it is and it means nothing - disempower the attack
5. Tell yourself that what you are feeling are sensations; nothing more and that sensations never hurt anyone
6. Watch a funny video on TV, laugh out loud
7. Don't look at yourself in the mirror
8. Keep some apples in the fridge. Eat one, then another if you wish
9. Gently slap your cheeks and dance around - confuse your thoughts to distract them
10. In the night, get out of bed, turn on the TV, get a drink, eat an apple and keep moving
11. Talk to someone or phone someone - don't discuss your anxiety
12. Do something physical if you can
13. Do not sit down! Keep moving

Do any amount of these diversion tactics simultaneously if possible. They won't cure your anxiety, but they may help.