Emergency Methods for Anxiety Attacks and Intrusive Thoughts

Anything that involves me verbalizng: I will sing out loud, read out loud, recite rhyming words or do other word games out loud, etc. Also intense movement helps, like going for a run.

Hold ice to focus your senses or chew on Mint gum. It's grounding Focus on your breathing and the space around you. Name the sounds and colors you can find. Remind yourself that this will pass.

I have a closet I use I have pillows, a blanket and some self soothing stuff like a speaker for music, tactile fidget toys, etc I make sure there’s nothing in there that may trigger me like things that make loud noises And I go into there whenever I feel a panic attack coming on; I struggle with SH so I also make sure there is nothing to harm with. I usually try to relax until I fall asleep or till the feeling passes. Has helped me a lot to have a physical safe-space

What I do is put on some quiet and calming music or something I like. But theoretically I’m with friends I say hey I think I’m having a panic attack and have them put some pressure on my chest and or grad some blankets, pillows. Stuff that makes you feel calm. The little things matter when your having one. Find something that makes you feel calm and comfortable. And of course the main thing focus on your breathing that’s a huge one

Easy phone games, my dog, music, creating, walks outside, grounding myself

Find something mentally stimulating. It can be a fidget toy, coloring page, puzzle, music, whatever helps you. Something that has helped me is music visualizations on YouTube where they show note by note, it just helps you stay in the present and keep grounded and hopefully keeps you stimulated long enough to get through it.

I don't have an answer for the anxiety attacks, but I treat my intrusive thoughts like a errant teenager. I.e. Intrusive thought: you should stick your hand on that burner Me: who raised you? It helps to 1) separate my intrusive thoughts from regular ones, and 2) make it easier to not act on them as they are automatically associated with being silly or infantile. I don't know if this will work for you, but hopefully it helps

It takes a lot of practice so be patient with yourself if you try this, but I’ve learned through cognitive behavioral therapy to shut down the intrusive thoughts long enough to find a distraction. And when I can’t seem to shut them down, i at least try to challenge them. For example, if I’m spiraling thinking someone hates me, I look for evidence to refute that like that they recently asked to hang out or sent me a tik tok or something.

Breathe. Understand that this too shall pass. I remind myself of all the other times I've felt the same way, and that it passed then too. When I really need help, I call a trusted friend. Not just anyone, but someone who has shown that they still accept me in my worst moments. Also, I pray. I open a line to heaven, and talk to my father, who created me and who loves me.

for me, it’s always music. listening to a song that I love with all my heart helps me a lot. that or watching a youtube video I’ve seen before that helps me calm down, maybe that I know I think is funny. if none of those things are available, i try to sing in my head or draw shapes on my hands