5 Steps To Stop Your Anxiety Attack NOW (Instant Off Switch)
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- Опубліковано 27 чер 2024
- Feeling anxious? You’re not alone. Anxiety impacts over 40 million adults - and women are twice as likely to be affected. If you suffer from panic attacks like I do, here are 5 science-backed tips to calm your flooded nervous system, turn off stress, and feel better fast.
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255), or call your local emergency services.
00:00 - How to calm down quickly when anxiety hits in public
01:05 - Where to go when you need a panic-proof safe haven
01:40 - Easy self-talk tweaks that put you back in control
02:19 - The 5-minute exercise that gives hours of relief
03:15 - Drug-free treatments that rival antidepressants
06:05 - The WORST thing you can do when having a panic attack
06:18 - How to instantly flood your brain with “feel good” chemicals
08:00 - Marie’s 5S Toolkit to turn off anxiety, FAST
C'mon over to marieforleo.com/blog/stop-anx... where we answer your follow-up questions after the episode.
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Thank you. How do I get it.
Thank you for the invaluable information. Here is a time-stamped summary for everyone's benefit.
00:01 Use self-talk as a tool to cope with anxiety attacks.
01:11 Use self-talk in the third person for emotional self-regulation during anxiety attacks
02:22 Physical activity and exposure to nature can significantly help in reducing anxiety.
03:24 Meditation reduces anxiety by 39%
04:28 Guided meditations can help with anxiety and focus.
05:31 Social support boosts oxytocin to decrease anxiety.
06:32 Exercise is a powerful non-medical solution for treating and preventing anxiety.
07:36 Exercising consistently is powerful for treating anxiety
Thanks for this
I've had panic attacks for a decade. Hundreds, multiple times each day. No clear medical reasons could be found. Then I stumbled upon a book about the Buteyko breathing method at a book sale. To make a very long story short: found out that I was chronically hyperventilating. Retrained my breathing patterns and nowadays I'm panic attack free. Anxiety still creeps up from time to time (work/life stress etc.), but if I could give one bit of advice for now: keep breathing through your nose. Ideally 24/7, but if certainly if you feel panicky/anxious. Could be that you're already mouth-breathing, which causes your body to (relatively speaking) lose too much CO2. This causes a lot of the weird physical effects that occur during an anxiety/panic attack. CO2 helps to keep muscles and nerves relaxed. It helps to keep blood flow and oxygen transportation to cells optimal. Back in high school, I learned that CO2 was nothing but a "waste product" of breathing. That's wrong. It's vital to have the correct balance. Without CO2, due to the Bohr-effect, the blood cannot even release oxygen into the cells. As a matter of the fact, the impuls to breathe is not triggered by a detected lack of oxygen in the body, but by the level of CO2 that that body detects. This trigger is not "set" at a specific value at birth. If you have prolonged periods of stress, you'll be chronically breathing faster, causing a relatively speaking lower amount of CO2 in the body. Your breathing center can, over time, start to see this "stress breathing" as the new "default mode". Even when the original stressor(s) are gone, you'll be breathing at this different rate, which might make you very prone to anxiety/panic attacks. When I stumbled on the book, I was breathing at about 25 times per minute. At rest. But I didn't notice it, because for me it was the "normal mode" of breathing even though I was breathing like I was running a marathon or something. But you cannot breathe like that 24/7 and be and feel happy. So I started retraining my breathing (under guidance of a Buteyko expert/trainer - you can find them all over the world). Now I'm nose breathing 24/7 again at a much healthier pace. I no longer have: panic attacks, 4 migraine attacks/week (about 2/year now), pounding and/or skipping heart beat, heart beat at rest dropped from 90 BPM to 58-63 BPM, my hands and feet are no longer cold, no more dizzy spells, feeling that I'm no longer getting enough air, even my hay fever has disappeared (immune system is not overactive anymore and breathing slower means of course far less pollen being inhaled in the first place), no longer a stuffed nose, clearer eye sight, no longer a tingling feeling in hands and/or nose. Just search UA-cam and or Google for more information. One of the most comprehensive websites that I've found (no affiliation) concatenates the words "normal" and "breathing" together with one of the most COMmon international domain extensions.
This should be required information in high school. The amount of suffering that can be prevented is of the charts!
So remember: nose-breathing is the safety net that you've always got, everywhere you go. You can still feel quite anxious, but it prevents you from spiralling out of control into pure panic. Nose-breathing == control and safety.
We're SO proud of you. Working through panic, hyperventilation, and anxiety is no small feat, and we couldn't be happier that you've found a breathing technique that works so well for you. We appreciate you taking the time to share with us and our community - sending you love and peace as you continue to move forward. 💖
So glad you overcame the panic attacks! They are awful!
It triggers my asthma.
@@itsjeninMass You might find it interesting to hear that , in the Buteyko approach/theory, asthma is caused by over-breathing/hyperventilation. CO2 helps to keep open all "hollow tubes" in the body, which includes the airways. CO2 is a natural bronchodilator. When your ventilation rate is too high for what you need, the CO2 level in your body drops. Every body reacts differently. In some people this causes anxiety and panic, in others hypertension and for many also asthma/bronchitis. In the case of a narrowing of the airways, you could roughly say that the body is in essence trying to protect itself. The CO2 level is dropping too far. So what do you do? It's far from pleasant to experience, but narrow the tubes basically. During nose breathing, this is done automatically at a smaller scale. Certain tissues can swell and take up extra space (stuffed nose!) or feel calm and relax. It's almost like a natural equivalent the carburator of a car, which tries to provide the ideal fuel mixture to the engine or the intakes on a jet trying to guide the airflow for efficiency.
So panic attacks and asthma can have the same root cause.
Google "NIH PMC9308119 Hassan"
@@trashmail8 Yup. I know. Thanks for the info!
Thank you so much@@TeamForleo ! Combined with the steps in this video, it becomes a powerful anti-panic package!
I'd like to add to the exercise bit: as long as you do it with your mouth closed. Wether walking, cycling, etc. the pace is not important, but keeping your mouth closed while doing it is. Adjust intensity of exertion levels to whatever is comfortable while you are still breathing through your nose. The additional movement will increase CO2 levels and your nose will regulate the airways (and filter/pre-heat the air) all at the same time. Bonus: the sinus cavity is producing nitric oxide with potential immune-protective effects.
It was the worst thing that ever happened to me.. I'm a professor, and I couldn't work because of anxiety, couldn't remember things, couldn't concentrate, was afraid to drive my car... I compiled a few things that have been working on me.. Hopefully I will work out for someone else ❤
We're so happy to hear you've been feeling better. We know anxiety is a beast and such a challenge sometimes. We're sending you love and support as you continue on your journey. You're not alone! xoxo
I appreciate you, Marie. Been following for a few years.
We appreciate YOU! Thank you so much for being here. Sending lots of love and gratitude your way 🥰
Thank you, what a great video with great tools!
We're so happy to hear that, Yulia. Thank YOU so much for being here and leaving us such a sweet message. 💖 Keep in touch!
Love the video edit! Really clean 😍
Thank you so much! We're thrilled you're here with us. 😊
@@TeamForleo thank you for the warm welcome! I'm glad I found this channel
thank you ❤❤❤
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Thank you for the 5 great steps to prevent an anxiety attack. I find exercise is one of the best way to destress. Self talk is also important.
We're so happy this was helpful, Albert. Thank you for being here and for watching with us. Sending you tons of support! 😊
Sharing what you're going through can be helpful.
It sure can. Thank you for this important perspective ❤
Self talk...this really works for me. Sometimes I even fight with my self
We love to hear it. Keep up the awesome work - sending you so much love and light! 💛
#1 is my fave 😊
We love to hear it. So grateful to have you here and watching with us! 🥰
Perfect video at the perfect time. Thank you so much! We are in the process of purchasing an apartment right now and I have been anxious! Another thing I love are tapping and journaling sessions. I'll start tapping to lower my anxiety and then journal my insights.
We're so honored to hear it, Emily! Let us know how it goes - we're always here to share resources or support you in any way we can. Sending the best of luck with your apartment and new journey forward. 🏠🪴
@@TeamForleo Thaaaaank you!!!! I'm re-taking the Offerings Module on B-School right now because the emotions were making my ADD run wild. So focusing on B-School allows me to re-direct my focus on what I can control. 🥰🥰🥰
Journaling is powerful
I love everything here, it's all evidence based! Thank you!
I've struggled for anxiety for 20 + years, and I have learnt to LOVE the feelings because they are there for a reason, rather than they are negative get them out or stop them. Have you used your feminine energy to feel it and love it and learn why it's there?
There is a reason why we feel anxious and we need to meet that need :) Much love, xox
This is such a powerful shift in perspective, Katie! We're so honored to have you watching with us, and even more grateful you shared your wisdom. ✨
Nice sharing ❤❤❤❤❤❤❤❤❤❤❤
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i can not believe Marie gets anxiety attack...well strong succesful people get anxiety too...thanx
They sure do. You're never, ever alone! ❤
Thank you Marie!!!! Anxiety is my biggest enemy!!Xanas, Clonopin, Zoloff . Each is 1 milligram each. It’s in my family genes. Weight Lifting 🏋️ helps the most !! This is a great share. What the mind harbors the body expresses.
We appreciate this share so very much, Andrew. Sending you so much love and support as you continue to move forward on your healthy journey. So proud of you! 🏋
Thank you. Anxiety is the most common of all the problems today.
I must do yoga regularly, it helps me a lot with anxiety
It sure does! We're so proud of you for putting in the effort and taking care of yourself and your body. ❤ Keep up the incredible work.
Something spiritual!
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@@TeamForleo fasting prayers!
You Beautiful
OH ,why are you so beautiful