If you have panic disorder you may feel:
Rapid heart rate
Lump in the throat
Flushing or blushing
Right off hand I can think of many things to calm or relax the body to reduce anxiety and avoid a panic situation.
- Sit in a quiet place. Call a good friend and talk about your experience.
- Do something quiet like reading where you use your thinking brain, rather than feeling brain to stay out of a fight or flight reaction.
- Get away from stimulation for at least 15 minutes. Do some exercise. Run!
- Listen to music that soothes you. Good self talk helps!
- Play a computer game or something that draws your thinking brain.
- Spend some time drawing, doodling, or creative activity.
- Switch from indoors to outdoors. Move a bit, take a walk.
- Try breathing and relaxation techniques.
- Positive self talk and make time for daily self care and needs.
- Learn to stay in the moment with mindfulness techniques.
- Eat well, adding protein which builds brain neurotransmitters.
- Eat regular meals, get enough sleep.
Taking charge of the thing that make your body anxious is not always easy, but is always productive. Soothing physical arousal occurs with mental effort but also by making changes in your physical environment, both the inside environment of your body and the outside environment of the world around you.
All in all, there are solutions towards managing anxiety today. If you cannot work through some of the feelings yourself, contact a therapist and they will be able to help you!