a n x i e t y

Idk how many of you struggle with anxiety. But if you do, I want to share a post with helpful ways to handle panic attacks. Also, know that your anxiety does not define you. You're identity is in Jesus. And it's okay to reach out for help. 

1. Breathe

Breathing is so so so important. Breathe in for four seconds, hold for four seconds, then out for four seconds. Practice your breathing when you feel anxiety or when you are feeling panicked. Deep breathing lowers blood pressure and increases calm. 

2. Four Senses Game

It's not really a game, because panicking is no fun. But, using four of your senses to play this "game" helps refocus your mind away from overwhelming fear or a unhealthy thought process. 

What you do: 

Sight = name three things you see right in front of you. Hearing = count how many sounds you hear right then. 

Smell = ask yourself what do you smell in that moment. And Touch = touch something tangible, is it soft? Wet? Hard? etc. When you practice this, you are letting yourself focus on things that you can see, hear, smell, and touch. Thangs that are concrete and present. Things that force yourself to think of things other than your panic (which is usually about things that you don't have control over). Yes, you are feeling this way, but also yes, the birds are singing, the sky is blue, the corn stalks are scratchy, the air is clean, etc... 

Does that make "sense?" (Pun just now noticed so kind of intended.) 

Also note: I didn't include a taste category because 1#, it encourages stress eating and 2# CHOCOLATE IS ONLY A QUICK FIX AND WILL NOT SOLVE YOUR PROBLEMS. 

3. Music

Friends, music is healing. Music helps so. much. I'm going to share a couple songs that help me: 

Trust in You by Lauren Daigle, Still by Hillary Scott & The Scott Family, Oceans (Where Feet May Fail) by Hillsong United, Blessings by Laura Story, Voice of Truth by Casting Crowns, I Will Rest by City Harbor, Who Am I by Casting Crowns, and Whisper by Natalie Grant. 

4. Scent

Kind of going back to 2#... Scent is more important than you might think. Maybe buy yourself a scented candle, or if you have a favorite perfume, or one of my bars of soap will work just fine. :) When you feel a panic attack, smell the scent that calms you. I personally like lilac, lavender, and peppermint.

5. Writing

Sometimes in the heat of panic, you can't write. That's okay. But if you feel like you can, then try. Write in a journal. Don't keep it all boiling inside your brain. Blurt it out on a piece of paper, a napkin, a random sticky note. (And don't worry about your hand writing either...) Type your feelings on the computer. Whatever, just form some sort of words. They don't have to make sense to anyone but yourself. Use a secret code if you'd like. But writing is really healing and it can help sort some things out. 

And if you feel up to it, talk about it with someone you trust.

6. Pet your dog

This might not work for anyone but a animal lover like myself. But dogs can usually sense a panic attack long before you even notice things are getting uncontrollably overwhelming. Pets can be listeners who don't try to fix things or even help. They are just there for you. 

7. Pray

Guys, when you are praying, the enemy can't overcome you. Read that again.

When you are pleading for Gods help, He is there. 

You might not feel relief in that moment, but your prayer was heard by the Creator of the universe. And when He is fighting for you, anxiety does not get to control you. Pray. Read the Bible. Claim the promises you read. Let God do the fighting. Be Still & Know.

9. Light 

Whatever you do, if you feel anxiety. Don't turn your light off. Keep a light on until it passes. Being able to see (back to #2) helps. It helps feel less closed in. Less claustrophobic. Being in a dark room at night does not help. 

10. Exercise 

A very important "step"! (Here I go again with my halfway intended puns!) Get outside and go for a walk. Go for a jog if you're up to the challenge. Lift weights. Plank for a full minute or 40 seconds. Start a ab video. Stretch for 15 minutes. Do something active. This helps, but I find it to be more preventative of panic than helping during a panic attack.

Bonus tip: Don't forget to laugh

When you feel anxiety, the farthest thing you want to do is laugh. So that is exactly what you should do. Laugh at a funny video. A funny meme. A funny sibling. Etc. Laugh or maybe even just smile a little.

~~~

I hope these practical tips can help you. I don't know the extent of what you are going through right now, but I do know that God will never leave you. I repeat, He will never ever EVER leave you. So take Him up on His promise. God doesn't lie, and if He has said that he won't forsake us, then He won't. 

Dear friend with anxiety, I just want to let you know that I am praying for you.

Many Blessings, Brooklyne Elysse