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Anxiety This forum is for seeking advice on anxiety and stress related issues.

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anony mouse. Offline
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Smile How to Deal? - January 31st 2010, 01:15 AM

When you're having an anxiety attack, how do you deal with it? I've heard of distraction techniques, but don't know much about them or anything.
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Re: How to Deal? - January 31st 2010, 01:46 AM

Mines usually when theres a shit load of people around I can't handle it so like in lines, rooms with a lot of peeople. I honestly just get up and leave the room if there's too many people and I'm over whelmed.

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Re: How to Deal? - January 31st 2010, 02:30 AM

When my anxiety is bad, which is in crowds (malls, public transit, big parties), I try to keep myself as isolated as possible. If I can, I go to the emptiest part of a bus, party, or stick to the less trafficy route in the mall to get to where I need to go (If everyone is travelling the left, I try the right). Also, I find listening to music helps me. I wear my MP3 player on the bus, and speed-walking through the mall (yes, I go fast because of my nerves).
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Re: How to Deal? - January 31st 2010, 02:42 AM

Hey Cheyenne,

Good question--and unfortunately, it's different for everyone. So, I can share what works for me and hopefully it works for you, too!

If your thoughts are racing and won't slow down, distraction can be good--just doing anything that forces your brain to think about something else, like knitting, exercising, coloring, calling a friend, cooking, etc. In that case, sitting alone and thinking is NOT what you want to do.

If you're having a panic attack, where you're hyperventilating and getting those physical symptoms, you want to either put your head between your knees, or lay down on the floor with your feet elevated. You want to really focus on your breathing--breathe in for four counts and out for five, which will help slow down your breathing.

It depends, for me, more if it's an anxiety attack (more just inwardly feeling anxious) versus a panic attack (not being able to breathe, getting sweaty and heart racing, etc.) in terms of what to do--not sure if that applies to you or not (the panic aspect).

Something else that a friend once told me to do, to help re-focus your brain, slow the thoughts down, etc. is called 3-2-1's: you want to find and concentrate on three things you can see, three things you can hear, and three things you can feel. Then two things of each, and then one. It's harder than it seems! And very distraction.

Sorry this was all over the place--I can definitely give you a whole lot more info if you'd like it! Best of luck.

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