Скачать или смотреть 7 tips from therapist for my panic attack

7 tips from therapist for my panic attack #mentalhealth #panicattack #usa #women #anxiety
1. Splash cold water on your face for 10–15 seconds
This triggers the mammalian dive reflex, slowing heart rate and interrupting panic escalation without mental effort.

2. Walk slower on purpose when you feel rushed
Anxiety accelerates movement. Slowing your pace sends reverse signals to the nervous system that danger is not immediate.

3. Press your tongue gently into the roof of your mouth
This engages a calming oral-facial nerve pathway. Therapists use this because jaw and tongue tension directly reinforce anxiety signaling.

4. Name objects out loud, not in your head
Quietly saying “chair, table, door” activates language centers and pulls the brain out of threat mode faster than silent observation.

5. Exhale before you inhale
Instead of “take a deep breath,” empty your lungs first. Anxiety traps air. A full exhale resets breathing rhythm and reduces the feeling of air hunger.

6.Sit on the floor with your back against a wall
It sounds childish, but it increases full-body contact and support. This gives your nervous system clear physical feedback that you’re held and stable, which lowers baseline anxiety.

7. Keep a personal safey alarm for your safey and peace of mind. You will be able to alert others when in troublesome situation.