If possible, leave the area. Take a walk outside, go to the restroom, or at least go to a different area in the room. If you can’t leave the immediate area, then take a time out by closing your eyes and turning down any noise that you can.

When you are in the middle of an anxiety attack, focus on your breathing by thinking ‘in’ when you inhale and ‘out’ when you exhale. Each time you exhale try to make it last a little longer. If you are calm enough, count your breaths. Count up from one as you inhale, and then up from one again as you exhale. Try to extend your exhale about two beats longer than your inhale. If you need to do something to release energy, try finger breathing. As you inhale, trace up the thumb of one hand with the index finger of your other hand. Hold at the tip, then trace down as you exhale. Trace up the next finger as you inhale, hold, trace down as you exhale. Repeat with each finger.

Acknowledging how you are feeling also allows you to be a little more objective about the situation, which can reduce your anxiety by putting your feelings in perspective. Recognize how your body feels. Without trying to stop what you are feeling, scan yourself from head to toe and tune in with your body. Acknowledge any tension, queasiness, aches, etc. Label your emotions and sensations. Part of acknowledging what you are feeling is naming the feeling without judgment. [4] X Research source Label each sensation and emotion as if you were watching a video of it. Recognize fear, nausea, dread, anxiety, guilt, etc. for what they are.

Try saying to yourself, “I am feeling anxious, but I am more than my anxiety. These feelings will go away…”

You might say to yourself, “I am beginning to feel less nauseous” or “The tension in my shoulders is leaving”. Don’t try to force the feelings to go away; just be mindful of the process your body goes through as your anxiety diminishes.

Take a walk, stretch or do something physical to relieve any remaining anxiety you may have. If you have to return to work, pick one task to focus your attention on and complete it mindfully. For example, if you have to organize some files, then focus on the sensations of filing. Notice how the paper feels in your hands, the sounds that the folders make as you flip through them, and the smells of the filing cabinet. Write in your journal or talk to a close friend. Pay attention to how you feel as you do these things.

Beating yourself up for being anxious again will not help you feel better. Give yourself time to adjust to new habits, build new skills, and create different ways of thinking. This takes lots of time and patience. If you get angry with yourself, be mindful of feeling angry, then change your mind’s focus by reiterating patience for yourself and performing a relaxation technique to help alleviate the anxiety. You might say to yourself, “I’m starting to worry again. I’m thinking about everything that could go wrong. I need to breathe. ” Take a little more time to focus on your breathing than you did the first time. For example, if you turned your attention to breathing for five minutes at first, spend seven minutes being mindful about your breathing this time.

Often we multitask without even realizing it. For example, we eat lunch while checking email or talk on the phone while editing a report. Think about what you are about to do before you do it, and then commit to doing just that activity. Stop yourself when you find that you have started multitasking and return your focus to your one task.

When possible, reduce the number of distractions around you so that you can focus only on the task at hand. When it is not possible to reduce distractions, be mindful of them, but don’t let them grab your attention.

For example, while cooking dinner, pay attention to the different textures and colors of the ingredients, the sounds of your cooking tools, the aromas that are produced, etc. When brushing your teeth, notice how the toothpaste tastes and smells. How does the toothbrush feel in your hand? Pay attention to the feel of it on your teeth, tongue, and gums.

For example, when you are taking a walk, be aware of your sense of peace and calm. Think about how the fresh air in your lungs makes you feel proud that you are taking care of your health.

When you notice that your thoughts have drifted, move them back to your task at hand. [14] X Research source For example, you might say to yourself, “I’m worrying about my report that is due next week, but I don’t need to think about that right now. I’m going to focus on driving instead. ”

A popular technique is simply to sit or lie somewhere that is comfortable. Start by focusing on your breathing, then open your awareness to the rest of your body, your emotions, and thoughts. [19] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Yoga and tai chi both include mindfulness components in addition to the physical actions. [20] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source