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Dealing with anxiety without meds
(lemmy.world)
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this post was submitted on 19 Jul 2023
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Mental Health
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What works best for me when I'm in a panic is slow deep breaths in followed by a slow exhale. I always forgot about slowing down the exhale, but it's really important. I started wearing a necklace that's hollow like a straw to help when I'm too freaked out to force myself to do it.
Another tool I learned in counseling is going 5-4-3-2-1 through my senses. 5 things I can see, 4 things I can hear, 3 things I can touch, 2 things I can smell, 1 thing I can taste. You can mix up the senses if you want, and I don't always get through the whole thing, but the act of looking for and naming things I can sense seems to help calm me down. It's a pretty common grounding technique for disassociation.
Nice, I'll try the 5-4-3-2-1 next time I panic. Thanks a lot!