How to Stay Calm When Facing Anxiety

• Try holding a small object, like a set of keys or a stress ball, and turn it over in your hands. Pay attention to its weight and the sensation of your fingers as you touch it.
• If you have a cold glass of water nearby, slowly sip it. Focus on the feeling of the glass and the liquid in your mouth as you swallow.
• It can also be helpful to remind yourself who you are and what you are doing at this moment. For example, say to yourself, 'I am Chi, I am 22 years old, and I’m sitting in my living room after just coming home from work.'
• With time, calming yourself down using mindfulness techniques like these will help you manage anxiety more effectively when it arises.

• Nếu có thể, bạn hãy nằm xuống hoặc ngồi thẳng dậy, một tay đặt trên bụng, tay kia đặt trên ngực. Cảm nhận bụng phồng lên khi bạn chầm chậm hít vào, sau đó dùng các cơ bụng từ từ đẩy hơi thở ra.
• Đếm đến 5 khi hít vào và thở ra có thể cũng hữu ích.
• Cố gắng thả lỏng lưỡi ở sàn miệng khi thở ra. Điều này có thể giúp cơ thể thư giãn hơn.

• Ví dụ, bạn có thể nhận thấy: “Tim tôi đang đập thình thịch. Hai bàn tay ướt đẫm mồ hôi. Tôi sợ rằng mình sắp ngất.”
• Tự nhủ rằng các triệu chứng trên xảy ra là do tác động của cơn hoảng loạn. Tránh ép buộc bản thân phải “kiểm soát” các triệu chứng đó – điều này có thể khiến cơn hoảng loạn càng thêm tồi tệ. Thay vào đó, bạn hãy tự nhắc nhở mình rằng các triệu chứng này chỉ là tạm thời và sẽ trôi qua.

Lời khuyên: Nếu có thể, bạn hãy ở yên tại chỗ trong lúc suy nghĩ về cảm giác của mình. Như vậy, não của bạn dần dần sẽ nhận ra rằng tình huống này thực chất không nguy hiểm. Hành động rời đi nơi khác có thể khiến não hình thành nên mối liên kết mạnh mẽ giữa cơn hoảng loạn với tình huống đang xảy ra.

• Căng từng nhóm cơ trong 5-10 giây, sau đó thả lỏng. Bạn cũng có thể làm động tác này nhiều lần cho cùng một nhóm cơ, nhưng chỉ một lần có lẽ cũng đủ.
• Các nhóm cơ chính mà bạn có thể căng và thả lỏng gồm có: hàm, mặt (bằng cách chuyển từ trạng thái cau mày sang thả lỏng), cánh tay, bàn tay, mông, đùi, bắp chân và bàn chân.

• You can write about your feelings in a journal or talk to a friend about your anxiety.

• Try saying aloud to yourself, 'I'm fine, I'm safe.'
• For example, if you're worried about an upcoming flight and can't stop thinking about what might happen if the plane were to crash, stop and mentally or verbally say, 'Stop.' Then replace that thought with something more positive and calming, like the vacation you're looking forward to with your close friends and the joy it will bring you.
• Alternatively, replace the thought with something more rational, such as, 'The chance of a plane crash is extremely low. Airplanes are one of the safest forms of transportation.'
• This method may require repetition, so be patient and kind to yourself.

Note: This method is not effective when you're in the midst of a panic attack, as it can be difficult to think clearly and identify the underlying cause in such moments. However, this technique can help you manage anxiety overall.

• Feel free to close your eyes or keep them open while imagining, though closing them usually helps with visualization.
• If you feel a panic attack coming on, visualize your safe space. Imagine yourself relaxing there. Once you feel more at ease, you can leave the imagined scene and return to reality.

• At first, you may feel like there’s nothing to write. Try reflecting on the situations that cause anxiety. Once you learn to slow down and reflect on those situations, you’ll identify the thoughts and feelings that heighten your anxiety.
• Practice self-compassion while journaling. Avoid criticizing yourself or your thoughts. Remember that you can't control the thoughts and feelings when they arise, and they are not 'good' or 'bad.' You can only control your response to them.

• Exercising. Engaging in physical activities, especially aerobic exercises, triggers the release of endorphins, which foster feelings of calm and happiness.
• Maintaining a balanced diet. While there's no 'magic food' that can cure or prevent anxiety, avoiding processed foods and high-sugar items helps, just as much as including lean proteins, whole grains, fruits, and fresh vegetables in your meals.
• Avoiding stimulants. Stimulants like caffeine and nicotine can cause restlessness, stress, and intensify anxiety. Some may think smoking calms nerves, but this is misleading. Nicotine dependence can increase stress and anxiety when you're not getting your fix, and smoking is highly detrimental to health.

• Try taking a shower or soaking in a warm bath. Studies show that the feeling of warmth can soothe and relax many people. You can even add a few drops of peppermint, bergamot orange, jasmine, or lavender essential oils to your bath for calming effects.
• If you can pinpoint what triggers your anxiety, take direct action to alleviate it. For example, if you're worried about an upcoming exam, spend a few minutes reviewing your notes. This will help you feel calmer.

• Choose music with a slow tempo (around 60 beats per minute) and soft lyrics (or instrumental music). Fast-paced tunes or songs with angry lyrics may increase your stress.

• For instance, you might ask them to hold your hand during a panic attack and reassure you that what you're feeling isn't a real danger.

• One of the most common and effective treatments for anxiety disorders is Cognitive Behavioral Therapy (CBT). This therapy helps you identify and alter unhelpful thoughts and behaviors.
• In some cases, a doctor might prescribe medication to manage anxiety if other methods don't provide sufficient relief. Medication often works best when combined with counseling and lifestyle changes.

• While most healthcare providers can't provide therapy – except for psychiatrists – they can diagnose issues like anxiety or depression and prescribe medication. They may also recommend supplements or lifestyle changes that can help.
• If you're unsure whether your symptoms are truly anxiety-related, visit your doctor for an assessment and to rule out any physical causes.
• Your family doctor can also refer you to local mental health services in your area.

• In the U.S., federally funded health centers may provide mental health therapy services. You can find these centers at here.
• Ask therapists about income-based fee structures. Some therapists and hospitals offer 'sliding scale' fees, meaning the cost will be based on your income.
• Many colleges and universities also provide mental health services. These services may be available to students, but large universities may also have hospitals offering therapy conducted by mental health students under professional supervision. These hospitals typically charge very low fees.

• Chest pain. This chest pain typically occurs in the chest area rather than radiating down the left side of the body like a heart attack.
• Dizziness or lightheadedness
• The sensation of being unable to breathe or a feeling of choking.
• Nausea or vomiting. Vomiting is less common during a panic attack than during a heart attack.
• Tingling or numbness
• Rapid heartbeat
• Shortness of breath
• Profuse sweating, with skin feeling cold or flushed
• Shaking
• In severe panic attacks, hands and feet may cramp, even becoming temporarily paralyzed. This symptom is believed to be caused by hyperventilation.

Warning: Many of the symptoms of a panic attack can be mistaken for heart attack symptoms. If you experience chest pain, dizziness, or numbness in your arms and have never had a panic attack before, go to the emergency room or call your doctor immediately. Your doctor can assess the symptoms and determine if there's any cause for concern.

• Intense fear
• Fear of death
• Fear of losing control
• A sense of impending doom
• Feeling disconnected
• A sense of unreality

• Chest pain. During a heart attack, you will feel a tight, full, or squeezing sensation in your chest. This usually lasts longer than a few minutes.
• Upper body pain. Pain may radiate to the arm, back, neck, jaw, or abdomen during a heart attack.
• Shortness of breath. This may occur before chest pain is felt.
• Fear. You might suddenly feel an overwhelming fear or a sense that you are about to die.
• Dizziness or lightheadedness
• Profuse sweating
• Nausea or vomiting. Heart attacks typically cause more nausea than panic attacks.

• A panic attack usually peaks within 10 minutes, though some symptoms may last longer but become less intense.
• Panic attacks occur without any specific trigger. It can seem like they happen for no apparent reason.

• Practicing mindfulness and using prayer beads can be incredibly helpful during panic attacks, as they allow you to apply techniques to regain composure and focus on something more peaceful.
• Roman chamomile tea can help some people relax and calm down. However, others might experience allergic reactions or interactions with medications, so it's important to consult a doctor before using chamomile tea.
• Aromatherapy can be very effective, even during a panic attack. White noise can also help calm you down when you're feeling stressed.
• Regular exercise and practicing relaxation techniques can reduce stress and improve sleep. Sleep is essential for those prone to anxiety, and you should never deliberately skip your sleep.
• Remember, you have family and friends who love, care for, and support you. Don’t hesitate to share your problems with them, even if they are difficult to talk about.

• If panic attacks occur frequently, you should seek medical assistance as soon as possible. The situation worsens if treatment is delayed.
• If you're unsure whether you're experiencing a panic attack or a heart attack, seek emergency medical care.