-You Never Know How Strong You Are-

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.

Hypnotizing Monochromatic Animated GIFs, Carl Burton

NYC-based artist Carl Burton atmospheric animated GIFs exist in a category of their own. Working primarily with Cinema 4D, Photoshop, and After Effects, Burton spends days at a time perfecting these enigmatic animations that blur the lines between surreal and science fiction. 

Instagram.com/WeTheUrban

carrie: *actually acting* no luke, it’s too late!

harrison: *in that same monotone voice* … bang. bang.