4155 East Jewell Ave, Ste. 703 Denver, CO 80222
When that feeling takes over, we look for any way to ease anxiety as quickly as possible. It's a terrible feeling to have that running loop in your head, the cold clammy hands, the lump in your throat or pit in your stomach. For some, that feeling can hijack you for hours or days at a time. I help clients with these feelings all the time. Here are some strategies that have really worked for them. Sometimes you might have to do them a few times a day when it's really bad.
1. Introduce intense sensations by taking a hot or cold shower/bath, going outside in the sun (or cold), masturbating, putting hot pack on your neck/shoulders, listening to loud, intense music. This can sometimes create enough distraction to help your brain shift gears.
2. Do jumping jacks, kettlebell swings, jump on mini-trampoline or go for a run/fast walk. Do something that actually increases heart rate for a short time. This will force you to breathe and can have a “reset” effect on the anxious response.
3. Try looking at your pointed finger (or pen) a few inches from your eyes for about 2 seconds and then across the room (10 feet or more) for about 2 seconds. Keep switching back and forth at a comfortable pace for a minute or two. The is called convergence therapy and research shows that it can help many move more quickly out of a panic attack and ease anxiety.
I talk clients through the following guided mindfulness exercise. You can do this for yourself at home too.
5. Come in for Brainspotting to create a deep shift in the brain around what’s making you anxious.