How to handle your panic attacks and anxiety attacks, step by step.

Retreat. If you feel phobic, exit the situation until anxiety subsides. Retreat is a temporary leave until you feel better. Escape can reinforce your phobia.

Talk to another person. This helps get your mind off of symptoms and anxious thoughts.

Move around. Dissipates extra energy/adrenaline created by fight-or-flight reaction. Instead of resisting, you move with it.

Stay in the present. Focus on concrete objects around you in your immediate environment. Try actually touching objects.

Engage in a simple repetitive activity.

unwrap and chew gum

count

snap rubber band

sing

wet towel on face

     6. Do something that requires focused concentration.

read a book or magazine

puzzles

knit/sew

write

     7. Express anger. If you can physically express anger rather than just talking, you may be able to stop the panic attack before it blows up.

pound on a pillow or your bed

beat a pillow or cushion with a bat

scream into pillow

     8. Experience something immediately pleasurable.

be held

pleasurable snack/meal

hot shower or bath

     9. Visualize a comforting person/scene.

    10. Practice thought stopping.

take a deep breath then internally or externally say, “Stop”!

replace anxious thoughts with calming and supportive statements (“I am calm. I am strong”).

snap a rubber band or splash cold water to disrupt thoughts

    11. Practice abdominal breathing. Breathe slowly and deeply from your abdomen.

    12. Practice muscle relaxation.

clench fists. Hold for 10 seconds, release and repeat.

tighten/raise shoulders up, hold 10 seconds, release.

    13. Repeat positive coping statements.

    14. Use breathing or relaxation in combination with coping statements.

I’ve spent the past year losing 80 lbs and getting in shape. A lot of people have been asking me how I did it; specifics like what diet I was on, how many times a week I worked out, etc etc. So I thought I’d just answer everyone’s questions by giving you guys step by step instructions on how you can achieve everything I have… IN JUST 4 EASY STEPS! Ready? Here we go!!!

1.) NO BEER This is a big one, and one that you’ve probably heard before. Every time you drink a beer, it’s like eating seven slices of bread. That’s a lot of bread!

2.) PORTION CONTROL This is especially true when you go out to eat at restaurants. A good trick to do is when your meal comes, cut it in half and right away ask for a takeout container, so that you can save the rest for later - and even better, if you start your meal out right by ordering lean meats and veggies, you’ll slim down in no time!

3.) HAVE YOUR HEART BROKEN And not just broken; shattered. Into itsy bitsy tiny little pieces, by a girl who never loved you and never will. Join the gym at your work. Start going to the gym regularly, and even though you don’t know that much about exercise and you’re way too weak to do pretty much anything but lift 5 lb weights and use the elliptical machines with the old people, do it until your sweat makes a puddle on the floor. Then go home and go to bed early and the next day do it again. And then again. And then again.

Listen to stories of your ex-girlfriend fucking around with gross and terrible people, stories from your friends who think they are doing you a favor. Go to the gym and make more puddles of sweat. Buy books. Learn about different muscle groups and how they work together. Start eating healthy. Learn about nutrition. Plan out your week of meals. Try to forget her.