From time to time, I am super susceptible to an episode of roaring anxiety. Though the triggers are many, it always manifests the same way: Racing thoughts, stomach knots, quickened heartbeat, and omg the stress sweat. It all makes for a pretty crushing experience. (Mine often goes off at night, perfectly timed to strike juuust as I'm dozing off lol.)
I know I'm not alone. And if you ever feel the same way, then you aren't alone either. With that in mind, I wanted to share the only remedy (short of Ativan) that actually helps calm my nerves in moments of panic. Someone taught me the "4-7-8 trick" years ago and it has restored my sanity on MANY occasions.
The steps are easy: Inhale through your nose for 4 seconds, hold that breath for 7 seconds, then exhale for 8 seconds. Repeat at least five times. By the tenth cycle, you should start feeling a physical difference. Slower, calmer, more manageable.
For me, the hard part is twofold. One, summoning the mental wherewithal to actually stop and do the breathing exercise. (You'd think that would be a no-brainer, but when said brain is spinning out, it's tough to rein it back in.) Two, focusing on breathing and breathing only. Closing my eyes helps with that.
Look, this isn't a failsafe solution to mental health issues. Obviously, I'm not a medical professional. I seriously, seriously recommend reaching out to an expert (your doctor, 911) if you're having a crisis, or just really struggling.
Otherwise, the 4-7-8 trick is great for helping you reclaim a modicum of control over a stressful situation. It usually works for me, at least!
What helps you cope with stress and anxiety?
Artwork credit: BBVA
But if anyone knows the illustrator, please let me know, I'd rather credit the actual artist!
No comments :
Post a Comment