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Tips to Help Ease Your Panic

By Sara Butler

When panic starts to set in, it’s no fun. If it's common, you’re probably doing things to help you develop better coping skills, maybe seeing a therapist, but there are a few tricks to help you when you feel the panic setting in. They are are simple, easy, and really do help – so give them a try the next time you feel panic setting in or your mood takes a nose dive.

The Ice Pack Trick

When you feel the tendrils of panic creeping in, then you should get an ice pack and hold it under your eyes. When you place ice right above your cheekbones for 30 seconds, the discomfort associated with the ice can help to shift your mind and distract you from racing thoughts. But the chill you feel also triggers a reflex of your nervous system that naturally slows your heart down as well as your breathing, helping you to achieve a bit of calm a little easier.

Trash Tricks

Everyone has thoughts about themselves that belong in the trash, so use this trick to help you reaffirm how awesome you really are. All you need to do is write a negative thought on a piece of paper such as “Nothing I do is right.” Then take a look at it and ask yourself how true it really is – does the statement fit the facts? It more than likely doesn’t! By identifying unhelpful ideas about yourself, it can help you see the situation more realistically. When you’re done pondering the truth, then throw that piece of paper where it belongs – in the trash!

Stair Trick

This is a visualization exercise that you can pretty much do anywhere at any time – as long as you’re not driving or something! That’s because to do it right, you need to close your eyes and take a deep breath. Then, visualize the details of walking down a spiral staircase. The more detail you can imagine, the better. Think about the lighting, the railing, and the sound your feet make as you walk down each step. The more vividly you can imagine this, the more grounded you will feel as you work your way down the stairs, leaving less room for panicked and intrusive thoughts.

The next time you find yourself on the verge of a panic attack, try these tricks to help!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.


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