I was given this assignment from my therapist to give me options for bringing myself down during a panic attack or when I feel myself getting more and more anxious. This is what I have come up with so far.
Ways to Cope:
1. Deep breathing (the proper way getting oxygen to the brain, breathing from belly not chest)
2. Focus on something in the room, and describe every part of it
3. Write out whatever is causing me to feel anxious
4. Call or text a friend
5. Pray
6. Crossword puzzles
7. Regular puzzles
8. Exercise
9. Building with leggos
10. Meditating
11. Drawing
12. Going for a walk
13. Just letting the pain wash over me, not fighting it, sitting with it and remembering in a safe place
14. Muscle Relaxation
15. Cry and release the feelings (goes along with not fighting it...one of my biggest issues)
16. Thinking about happy times
17. Write down the things that are making me feel anxious then write down 5 good things about today
18. Music
19. Read
20. Dancing
21. Write down feelings, and burn it
22. Cook
23. Breaking ice cubes on cement
24. Scream into a pillow
25. Singing
26. Coloring
27. Getting fresh air
28. Cleaning
29. Sit in the closet till the memory passes (i used to hide a lot in closets as a child)
30. Write over and over again "These flashbacks are memories of things that happened in the past, they can't hurt me anymore"
31. Snuggle with a fave stuffed animal
32. Rip paper
33. Hit something, pillows or inflatable punching bag
34. Braid my hair
35. Watch a movie or fave T.V. show
36. Make lists
37. Home projects
38. Pacing or moving around
39. Going for a drive
40. Positive self talk
Awesome coping skills one of my personal faves is holding my stuffed animal.
ReplyDeleteIKR I will never be to old for that!
ReplyDelete