It’s normal and common to experience anxiety and panic. With the right tools and with practice, you can learn to regulate yourself and your nervous system. Here are a few simple tools I’ve found most helpful when experiencing anxiety, stress, or panic.

Deep Breathing: Breathe in slowly through your nose for a count of 4, hold for a count of 4, and exhale for a count of 4. Continue to do this for up to five to ten minutes, until you start to feel very sleepy. This will help calm down your nervous system.

Breathing video: https://www.youtube.com/watch?v=g-2wsA38FE4&t=5s

5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps shift your focus away from the panic and grounds you in the present

Engage with Your Environment: Describe your surroundings out loud to yourself or in your mind. This can help bring your focus back to the present and away from the panic.

Reality Check: Remind yourself that what you’re experiencing, although frightening, is not life-threatening. It’s a temporary state that will pass.

Ice Packs: Applying ice to your wrists or chest during a panic attack can help ground you and provide a physical distraction, which may interrupt the panic cycle and assist in calming your body's stress response.

Be Kind to Yourself: Acknowledge that panic attacks and anxiety are difficult and that you are doing your best. Be gentle with yourself and avoid self-criticism.

Self-Compassion Meditation: https://www.youtube.com/watch?v=Y-z4HqdTQFw