Struggling with Anxiety and Panic Attacks

A few other things I've found helpful is lemon balm which can be used as a tea or as seasoning on food (it's similar to chamomile and I've only ever found it at herbal shops), to never listen to my brain when I am sleep deprived or hungry/thirsty or during PMS ( this may take a bit to remember during the event but being reflective about a situation is a good start) and lastly, listening to my body and what it needs (exercise, sleep, stimming, food) which can also help identify where the anxiety is being held in my body.

I take medication for my anxiety which is so helpful! Aside from that, I have a few tools that I use as needed (I still get periods of high anxiety) such as deep breathing, chamomile tea, yoga/stretching, and this app called Smiling Mind which plays meditative sessions as you fall asleep at night (you can also find similar sessions on Spotify). However, probably my most useful tool is to get all my feelings and thoughts out of my brain, either by writing in a diary or speaking them out to a trusted friend (most often my boyfriend). I have considered using a voice memo diary but I haven't quite got around to it. A helpful diagram for getting everything out of the brain is the feelings wheel (google it) which really helps me identify what I'm feeling and therefore calms the mind. I hope all of this helps!

Anxiety is challenging because what works for one person may not work for the next. And what works for you one day may not work for you the next. For me the key to managing my anxiety was building a toolbox of different techniques and over time learning which anxiety trigger each technique is most helpful for, I find sensory techniques to be helpful for me. Holding an ice cube in my hand, standing barefoot in the grass or sand on the beach, listening to music, a hot bath or shower, the 5 4 3 2 1 technique, watching comedy. I typically don’t like physical contact when I’m anxious, but a hug from someone you trust can help.