10 Simple Tips to Help With Anxiety & Panic Attacks

Panic attacks, anxiety, or racing thoughts can overwhelm anyone in a moment. These quick and simple mental health tips can help you fill up your anxiety toolbox and give you strategies for managing panic attack symptoms.
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*DISCLAIMER: This channel provides general educational information about mental health and is not a substitute for psychotherapy nor intended to replace individual work with a licensed mental healthcare professional. If you are in need of help, seek out professional services from a licensed mental healthcare professional who can help you with your specific concerns.*

[@detk7076]

This is outstanding that you can talk about such serious things with smile on your face

[@DoctorEyeHealth]

Congrats on the 1k subs!

[@theacttherapist]

Thank you so much 😀

[@jamesian6769]

Such a great video, you're very relaxing to watch, some of these tips I forget easily so it's great to hear them again with explanation :) Thank you

[@ebbenielsen7]

Accepting, be with it and breath calmly. And sometimes tense up the big muscles of the body and let go slowly and do it a few times - I guess listens in that way to the body's biological system, which feels like fight or flight.

[@2cool4urshoesxx]

This is so helpful and easy to understand. Thank you - has helped me so much

[@Michel-mb7yq]

Hey, I want to say thank you for mentioning about relaxing muscles. It really helped with preventing headaches which seem to mysteriously come and go.

[@theacttherapist]

I'm glad it was helpful! It can be very common for folks to tense their shoulders and face muscles which can lead to tension headaches or teeth grinding.

[@bryceraymond7690]

I just had a panic attack, and I felt like I was going to die. I screamed. I grabbed my phone and called my wife she said, " Take deep breaths. I was so scared I hung up with her called 911. I poured water on me. I swear I thought I was going to die. I have a prescription HCL for anxiety. My medication was in the garage I was in my room so I couldn't get to it listing to you. I will keep it with me so I can get to it it's weird I was sleeping the panic attack woke me up I road the wave for 20 minutes it sucked so bad It was also crazy my body was trying to throw up towards the end of the panic attack don't want anyone to go through it I thought I was seriously going to die Ugh 😢

[@theacttherapist]

I'm so sorry. Panic attacks can be really scary.

[@ashlachman5880]

Thank you, just found these videos at the right time :) thank you

[@ranc1977]

"Any attempt to dictate what thoughts, feelings, and sensations are proper or improper creates a breeding ground for guilt and shame" Peter Levine Carl Rogers: “The curious paradox is that when I accept myself, just as I am, then I can change.” Self-regulation, writes Ross Buck, “involves in part the attainment of emotional competence, which is defined as the ability to deal in an appropriate and satisfactory way with one’s own feelings and desires.” Dr. Gabor Maté, "When the Body Says No: The Cost of Hidden Stress" Escape attempt from pain creates more pain. We get addicted to it. Dr. Gabor Maté "I have to be strong" The core belief in having to be strong enough, characteristic of many people who develop chronic illness, is a defense. When the Body Says No - The Cost of Hidden Stress Book by Gabor Maté Many of us live, if not alone, then in emotionally inadequate relationships that do not recognize or honour our deepest needs. Isolation and stress affect many who may believe their lives are quite satisfactory. "When the Body Says No", Dr. Gabor Maté Improving our relationships is improving our mental health. William Glasser Interpersonal strife with those close to us leads to rifts and resentments that produce symptoms of mental illness; these problems are, in fact, the logical consequence of troubled relationships. Glasser emphasizes that lasting psychological problems are usually caused by problems in our personal relationships (rather than signifying a biochemical abnormality in the brain), and distress can be remedied through repairing these relationships without recourse to psych drugs. WILLIAM GLASSER Controlling Habits: Blaming Criticizing Complaining Nagging Rewarding To Control Threatening Punishing William Glasser William Glasser "What's my Choice" Connecting Habits: Listening Supporting Encouraging Negotiating Respecting Accepting Trusting They see us as timid, shy, weak, or unsociable. Fearing these labels, we try to be like others. But that leads to our becoming overaroused and distressed. Then that gets us labeled neurotic or crazy, first by others then by ourselves. The Highly Sensitive Person, Elaine N. Aron Learning to see our trait as a neutral thing-useful in some situations, not in others-but our culture definitely does not see it, or any trait, as neutral. Be careful about accepting labels for yourself such as "inhibited", "introverted", "shy" The Highly Sensitive Person,E. Aron "Sooner or later everyone encounters stressful life experiences, but HSPs react more to such stimulation. If you see this reaction as part of some basic flaw, you intensify the stress already present in any life crisis. This deeper processing of subtle details causes you to consider the past or future more. You "just know" how things got to be the way they are or how they are going to turn out. It can be wrong, but your intuition is right often enough that HSPs tend to be visionaries, more conscientious, cautious and wise people. It is important not to confuse arousal with fear. And often we think that our arousal is due to fear. We do not realize that our heart may be pounding from the sheer effort of processing extra stimulation. I really suggest trying to view it as neutral. HSPs must spend far more time trying to invent solutions to human problems just because they are more sensitive to hunger, cold, insecurity, exhaustion, and illness. Since most non-HSPs do not seem to enjoy thinking about such things, they assume we must be unhappy doing all that pondering. Spend enough time putting yourself out there in the world - your sensitivity is not something to be feared. Carl Jung believed that when highly sensitive patients has experienced a trauma, they had been unusually affected and so developed a neurosis. Preferring toughness, the culture sees our trait as something difficult to live with, something to be cured. HSPs differ mainly in their sensitive processing of subtle stimuli. This is your most basic quality." The Highly Sensitive Person, Elaine N. Aron

[@theacttherapist]

You're so welcome! Thank you for taking the time to comment. I'm glad you found them helpful!

[@Filthycoffin]

Do you have anything to help in the moments of Akathisia? Most horrible I deal with damage from anti anxiety meds.

[@naginiriddle7091]

Genuinely curious--what if it was sensory overload that put in that headspace to begin with? Trying to focus even more on the senses causes even more sensory overload and panic. What would you suggest in place of that? I find a lot of the techniques people normally give--like counting, focus on breathing, focus on 5 senses--are not helpful for me. I'm so overwhelmed that trying to do those things just adds extra anxiety. So what would you suggest for that?

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[@johncoyman5981]

Thank you for this video, you've sincerely helped me through a panic attack. God bless you.

[@theacttherapist]

Oh wow. Thank you so much for taking the time to leave this comment. I'm sorry I'm just seeing it now. I'm so happy that this video was able to help.

[@itsjustkj41]

Thanks I needed this this morning! Anxiety and panic attacks suck sometimes.

[@ranc1977]

Lundy Bancroft: "Abuse is NOT caused by bad relationship dynamics. You can't manage your partner's abusiveness by changing your behaviour. But he wants you to think you can."

[@theacttherapist]

They certainly do! I'm glad the video helped a little!