Anxiety Attacks

Applying a cold pack or heat pack to the back of your neck can help you calm if you’re experiencing an anxiety attack.

Panic Attacks

Tossing a ball up in the air and catching it will sometimes halt a panic attack. Pick a soft ball or pair of socks and don’t throw it too high.

Breathe

Anxiety, overwhelm, stress (this list goes on) can cause you to unintentionally hold your breath. Throughout the day, take a moment to intentionally breathe. One deep breath in through your nose. One exhale or sigh out of your mouth.

Mindfulness

The busyness of life can create its own feeling of anxiety and stress. When this happens, notice what’s around you.

Name 5 things you can see, 4 things you can feel (like the breeze on your face), 3 things you can hear, 2 things you smell, and 1 thing you can taste.

Communication

Try I-statements. When I hear you say (repeat what you heard as exactly as possible). I make up the story that (what are you telling yourself about what you heard). And then I feel (what are you feeling). What I’d really like is (say what you’d really like).

Self-compassion

* Place one hand on your heart and send yourself love. You may even say I love you.

**Bonus points if you can look at yourself in the mirror while telling yourself, I love you.