(The first 5 steps include a powerful breathing technique, and meditation that can heavily reduce anxiety and panic)
1. Check/scan your body to become aware of how you feel throughout the day.
2. What is the location of the anxiety or panic in the body?
3. Close your eyes and take six long deep breaths.
4. After completing the breath work, touch the part of your body that is experiencing the anxiety and panic.
5. Scan and check your body again.
(The next 5 steps are tools to implement into your daily life, that can dramatically reduce anxiety and panic)
6. Recognize that thinking about the past and the future is a catalyst to anxiety and panic.
When you are present to the here and now, you have nothing to fear. Practice this awareness throughout the day and recognize when your mind has been off in a daydream. Bring it back to the time and place you are in. To help yourself, try noticing different details in your environment. If you are with someone, work on really seeing and hearing them with fresh eyes and ears.
7. Expand Your Perspective.
Whether you obsessively worry about only yourself or only others, you are narrowing your mind and increasing your chances of anxiety and panic. When you put yourself and your problems into a larger context it naturally eases your feelings of anxiety and panic. Try including yourself as one of billions of people in the world to see what you're going through in context, and also feel connected to the whole. If recognizing billions of people is too overwhelming, you can begin by expanding your awareness to family, community, or country.
8. Do things that allow you to feel more.
Methods to feel more are; engrossing yourself in writing, reading, music, or being quiet and still with as minimal distractions as possible. The more present and aware you are to the activity, the more capacity you have to feel and release. Oftentimes, anxiety and panic block our ability to feel some deeper and possibly more challenging emotions. Feeling those deeper emotions can decrease your level of anxiety or panic.
9. Find a meditation practice that works for you!
Every person is different, but one thing is certain. We need a practice that helps to focus and calm the mind while also allowing us to be more sensitive to our bodies. The more emotionally insensitive and stuck in the mind you are, the more anxiety and panic you feel.
10. Minimize use of unhealthy stimulants.
Examples of unhealthy stimulants are certain media, drugs, alcohol, sugar and unhealthy foods. Choosing healthier options becomes much easier to implement when you start to practice the previous nine steps, but you can also self-sabotage by not supporting yourself with healthier lifestyle choices. Everything you consume affects you! It is up to you to do your best to choose people, places and things that support your health rather than attack it.