- anxiety breathing: inhale 4 sec (nose), hold 2 sec, exhale 6 sec (mouth)
- panic breathing: inhale 4 sec (nose), exhale 4 sec (mouth), hold 5 sec
- splash your face with water
- challenge irrational thoughts. ask yourself:
- is my thought based on facts or feelings?
- what would i say to a friend in similar circumstances?
- how likely is it that my fear will come true?
- what's most likely to happen?
- if my fear comes true, will it still matter in a week? a month? a year?
- accept and acknowledge the feeling, observe the thoughts but do not indulge them
sep 30 2025 ∞
sep 30 2025 +
sep 30 2025 +