Things That I Do When My Anxiety Is Kicking In

Written By Rhianne Raval

I can still remember my first anxiety attack. 

I was alone in my condo unit, crying. I was worried, distressed, and restless over something when all of a sudden, I couldn't breathe. My heart was racing, I was shaking, and I felt nothing. I remember getting dizzy and almost passing out. 

I was able to call my father and said that I couldn't breathe. He asked me to grab a paper bag for me to breathe into to regulate my hyperventilation. Fortunately, my co-worker, who lives in the same building as me, called, and the moment she heard my voice, she knew something was up. 

By this time, I was already on the floor about to pass out when I saw people rushed to my door. There was already an ambulance waiting for me. I remember myself crying a river; I thought I was going to die. I was numb. I couldn't feel my hands anymore. The only thing I felt was this throbbing pain in my chest. 

At the emergency room, they checked my oxygen, pulse, blood pressure, everything. The nurse asked if something happened before my crying episode, and I said yes. A few hours later, they told me it was an anxiety attack, and I was advised to seek a psychiatrist. 

Crazy how worrying and being fearful of something that hasn't occurred yet could lead up to that. It's a roller coaster ride of all negative emotions. 

I'm not going to lie; I still had anxiety attacks after my first one. But I was able to control how my mind works overtime so that when anxiety kicks in, I know how to make myself present again. 

When you are experiencing an anxiety attack, it's usually because of worry and fear of anticipating something terrible about to happen. It's the fear of the unknown. It's as if our mind has a mind of its own, and we're clouded with thoughts afterthoughts. Your heart starts racing, you're having chest pain, and suddenly, you lost track of the present time because you are too focused on thinking about the future. 

 5 Second Breathing

When this happens, you have to remember to breathe. Count from 1 to 5, inhale; Another 1 to 5, exhale. Counting would help you in two ways. First, it would slow down and regulate your breathing. It will help you calm yourself down. Second, counting enables you to control your mind. It helps in diverting your thoughts and makes you calm. 

It can be hard at first, but practice makes perfect. Start by making it a habit to do a 60-second breathing exercise every day incorporating counting to 5. And when you're feeling anxious or worried over something, start counting and breathing. 

 

5 Senses

It's essential to bring back yourself in the present time when you have anxiety attacks. One good practice that I learned from my doctor is activating your five senses: sight, sound, smell, taste, and touch. 

Look for five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This is a grounding technique to focus on where you truly are, helping you debunk all your thoughts. It doesn't matter how many things you identify with your senses as long as you acknowledge what is around you. 

Let's practice it now. Focus on your surroundings and breathe. Where are you right now? What are the five things you can see? Are you inside your room? In the car? Are there buildings around you? Is it bright or dark? If you are sitting, try grabbing your chair. How does it feel? Is it soft or rough? Can you feel the wind? How about your clothes? Can you feel the silk or the cotton? Listen carefully to your surroundings. What can you hear? Birds chirping? Cars? Or total silence? Can you hear the water dripping? How about your sense of smell. Are you smelling your favorite scent? Now try to relax your mouth and tongue. What can you taste? 

These are just a few of the questions you can start to practice your senses. Share us your experience and comment below or go to Flawlessli You Facebook page.

5 People to Call

It will help if you talk to someone. Sharing your thoughts and how you feel to the right people can help you detangle and unravel your thoughts. This way, you can think clearly and logically. Make sure that you're talking to someone who loves you and cares for you. Someone you know who would be understanding. Make a list of people you are comfortable enough to speak to when anxiety kicks in. These people can be your "speed dial". It can be your counselor, your family members, or your friends. It can be an organization or a group page like Flawlessli You where we are open for discussion whenever you feel like you want someone to talk to. 

Coping up with anxiety is not a walk in a park, but it is possible with the right people to support you in your journey. Just remember the Triple 5: 5 Seconds Breathing, 5 Senses, and 5 People you can call. 

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