Everyone experiences this difficult time differently.
Today I want to share two of the most working grounding and anxiety-relieving techniques right in the moment that personally help me🙂
1. In the moment when you begin to be enveloped in anxiety, you are experiencing acute fear on the verge of a panic attack - withdraw your attention into your feet. You feel only the feet.
Each toe in turn. Wiggle them. It's important☝️
What your foot is touching now, feel the floor, the sheet, the sock. This exercise should be done for five minutes. Then you can withdraw your attention to the buttocks and do the same.
The main thing is to concentrate and feel yourself.
2. At the moment of an anxiety attack, you look at a rectangular object in front of you (TV, monitor, window, etc.). You breathe in deeply slowly, while slowly counting to 6 in front of you (you breathe in and count in parallel), and look up the left side of the rectangle. Then you hold your breath, count to 6, and pass the upper side of the rectangle with your gaze.
Then count to 6 and slowly exhale under the count, walking down the other side of the rectangle with your eyes. Then go with your eyes on the bottom side of the rectangle, count to 6 and don't breathe. You can do the exercise several times until it gets easier.
Then go with your eyes on the bottom side of the rectangle, also count to 6 and do not breathe. Repeat the exercise several times until you feel better.
MOST IMPORTANTLY ⤵️
Do the exercises strictly according to the instructions and try to distract yourself from what is going on. Don't think about anything!