Feeling panicked?

It might sound like a conflict in terms, but sometimes finding calm feels like an emergency. You鈥檙e not likely to be running from a bear, but you might be running from a looming deadline or a dreaded phone call 鈥� and your physiological response can be very similar.

Maybe you鈥檝e put off your usual sanity checks: meditation, exercise, or (perhaps worst of all) sleep. Maybe your attention to study is taking needed attention away from personal relationships, or the other way around. Whatever鈥檚 causing you anxiety, it鈥檚 no fun. Compartmentalization has its place, and is even sometimes a healthy coping technique, but a temporary one. Let emotional pressure build up over time unaddressed and you might find yourself in an anxiety mudslide.

If you find yourself in acute fear, you鈥檙e often not sure what to do. All you know is you鈥檝e let things spiral out of control and you鈥檙e paralyzed. It鈥檚 hard to figure out how to get your center of gravity back on your own, especially if you鈥檙e overcome by fears. If you don鈥檛 have time to book a retreat, and taking personal time is off the table, here are a few quick fixes that might help:

Grounding Techniques for Runaway Anxiety

Okay. You鈥檙e having acute anxiety or a panic attack. They鈥檙e different, but they鈥檙e both at best uncomfortable and at worst, incapacitating. Even if you鈥檝e had a panic or anxiety attack in the past, suffering through it isn鈥檛 your only solution. If you鈥檝e never had one it can feel even more terrifying. Here are some grounding techniques recommended to quickly bring yourself back to a sense of sanity:

5-4-3-2-1

If you feel outside of your body, use your five senses to bring you back. is simple: Start with one sense and use it five different ways: Look at five things wherever you are (a picture, a waste bin, a doorknob, whatever catches your eye). Don鈥檛 rush it, take a moment to really register each object. Speak it out loud if that helps. Then move to another sense (the order doesn鈥檛 matter). Touch four things. Smell three things. Listen for two things. Taste one thing (this one might be best for last, since you might need to get up for a snack).

Don鈥檛 Pace

Pacing is a common instinct when anxiety, fear, or even depression get the best of us. The clinical term is 鈥減sychomotor agitation鈥� and this is one occasion to consider ignoring your instincts. Why? Because pacing is your body trying to distract you from whatever internal conflict or sensation is bothering you 鈥� it鈥檚 not a real solution. Instead, try to identify exactly what鈥檚 affecting you and either sit with it or, if you must drum your fingers or bounce your knee, or pace, do so with focus on what鈥檚 at stake and remind yourself that this, too, is surmountable.

Play a Game of Trivia

If you鈥檝e ever played Categories with friends, this is the same thing, but the solo version. Pick a category you like and know a little bit about: dog breeds, fruits, colors, sports 鈥� dealer鈥檚 choice! But keep it simple; something that makes you think but not too hard. Name as many as you can, out loud or in your head. Then, if you need to, pick another. Category, rinse, repeat.

Tell a Friend

Acute anxiety can be a very lonely feeling, and just knowing that someone else is aware of what you鈥檙e going through can be a huge help. It might also help you realize that you truly are not alone: up to , and the numbers are much higher for anxiety. What you鈥檙e going through is normal. Tell or call a friend.

Anxiety Aftercare

Once your anxiety ebbs (and it will) remind yourself that fear is a biological expression, nothing more or less. Don鈥檛 force yourself right back into the cause immediately. Take a walk, meditate, make a call, or eat a snack to put something between you and a traumatic emotional episode. Then deal with whatever鈥檚 causing you distress directly, once you鈥檙e grounded and ready.

PS: Did you know? Combatting anxiety starts with staying on top of your health. 国产主播 offers all of our active students free access to , a health coaching app to help you form and sustain healthy habits that can support you in times of stress.

Need immediate help? If you鈥檙e having thoughts of suicide or self-harm, contact the national helpline at 1-800-662-HELP (4357)

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