If you experience panic attacks or anxiety, try some of the tips below. They can help you to manage stresses in your life and help manage panic and anxiety so you feel more in control.
Challenge yourself
Some situations can make us feel anxious. In order to work through this we need to expose ourselves to the situation that is making us feel anxious. Try and break this down into smaller stages that you can achieve, practice and build on. The more exposure you have to the situation the less likely it will affect you. Mastery of this will allow you to work through the anxiety so it is no longer problematic.
Breathing exercises
First relax your shoulders and stomach muscles. As you breathe in, allow your stomach to rise and not your chest. Then breathe out slowly, so your stomach falls. Repeat until you feel calm. This technique may take a lot of practice so keep working on it. This technique works well if you are experiencing a panic attack.
Distract your thoughts
Try counting backwards from 100 in 3s. Alternatively keep something on you that makes you feel comforted such as a picture of happy memories. Draw your attention to reliving that memory and how this made you feel. Focus on this until you feel calm.
Think positively
Use positive statements such as ‘I am in control’, ‘I can do this’, ‘Life is great’. Say these statements out loud on a regular basis. The more you hear this, the more you believe it and the more you will feel it!
Talk to someone
Sharing your concerns with someone you can trust can help relieve your anxieties. A problem shared is a problem halved! Talking to others may help you find a solution or offer a different way of looking at the situation.
Practice relaxation techniques
Start by gently breathing in through your nose and out through your mouth, keeping the pace slow and regular. Slowly tense, and then relax all the muscles in your body, starting at your head and working down to your toes. Afterwards, take some time to focus on how your body feels.
Everyone experiences anxiety from time to time. If your anxiety persists for 2 weeks or more or it is significantly impacting on your daily activities, you will need to see your GP.
If you would like further information on managing anxiety and panic please visit:
www.mindmattersnhs.co.uk/surrey
A wide range of services, support and self-help material can be found on this website.
If you would like face to face support you can self-refer to one of the following:
Think Action Surrey on: 01737 225370
Think Action Surrey is an experienced provider of high quality, wide range of psychological therapies in Surrey at various locations and times.
OR
Mind Matters on: 0300 330 5450
Mind Matters provide talking therapies to adults (18+) registered with a GP in Surrey who are experiencing common mental health problems such as depression, anxiety and stress. They provide quick and easy access to talking therapies, in line with individual needs and best practice.
OR
Online talking therapy on: 01954 230 066 or visit www.iesohealth.com/surrey
IESO Online talking therapy is provided in partnership with the NHS. Cognitive Behavioural Therapy is delivered online in real time using typed conversation. You meet with an accredited therapist in a secure online therapy room, at a scheduled time and location that is convenient to you. All that is required is access to the internet. Online talking therapy is suitable for those experiencing common mental health problems.
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Anxiety UK: 03444 775 774 or www.anxietyuk.org.uk
Anxiety UK is a national registered charity for those affected by anxiety, stress and anxiety based depression. Whether you have anxiety, stress, anxiety-based depression or a phobia that’s affecting your daily life, they’re here to help you. And they’re fully supported by an expert team of medical advisors.