{"id":6319,"date":"2019-04-04T17:41:52","date_gmt":"2019-04-04T21:41:52","guid":{"rendered":"https:\/\/www.ashleycaron.com\/personal-development\/?p=6319"},"modified":"2019-04-04T17:41:52","modified_gmt":"2019-04-04T21:41:52","slug":"how-to-stop-an-anxiety-attack-a-one-minute-technique","status":"publish","type":"post","link":"https:\/\/ashleycaron.com\/personal-development\/how-to-stop-an-anxiety-attack-a-one-minute-technique\/","title":{"rendered":"How to Stop an Anxiety Attack- A One Minute Technique"},"content":{"rendered":"\t\t
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It was a regular evening.<\/p>

I was sitting in a taxi on my way to an appointment.\u00a0<\/span><\/p>

The phone in my hand lit up with a new message.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Everything slowed down as I read it.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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My heart started pounding against my chest\u2026 as though trying to escape the car before the rest of my body.\u00a0<\/span><\/p>

My throat went dry.<\/p>

My chest tightened.\u00a0<\/span><\/p>

The car suddenly felt too small.\u00a0<\/span><\/p>

I had to get out.\u00a0<\/span><\/p>

Struggling to keep my voice calm, I told the driver to let me out and I started walking. I didn\u2019t know where I was going but I was in hurry to get there.<\/p>

I stopped. Closed my eyes. And took a deep breath.\u00a0<\/span><\/p>

I\u2019d felt like this before.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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I was in the middle of an anxiety attack.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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And I knew the message caused it. The contents of the message wasn\u2019t devastating. But it was triggering. And my brain and body didn\u2019t seem to know how to handle it.\u00a0<\/span><\/p>

I took another deep breath and reminded myself that I wasn\u2019t in any immediate\u00a0 <\/span>danger.\u00a0<\/span><\/p>

It didn\u2019t help.\u00a0<\/span><\/p>

I took yet another deep breath\u00a0 <\/span>and tried to remember what my therapist\u00a0 <\/span>told me to do in this situation.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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It was a 54321 technique, but I couldn’t recall exactly what the 54321 things were.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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They came back in fragments:<\/p>

Five things you can see\u2026<\/p>

Some things you can hear\u2026<\/p>

One thing you can taste.<\/p>

I knew I wasn’t\u00a0 <\/span>remembering everything perfectly\u00a0 <\/span>but it didn\u2019t matter.\u00a0<\/span><\/p>

By focusing on my breathing, the taste of gum in my mouth and the sights and sounds around me, \u00a0my errant heart starting slowing to it\u2019s usual rhythm.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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That technique didn’t actually save my life that day but it felt like it did.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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So I\u2019d like to share it with you.<\/p>

It\u2019s actually a proven way of treating<\/span>\u00a0 anxiety attacks. And it only takes less than a minute.<\/span>\u00a0<\/p>

The version below is from the Calm<\/a> meditation app. It\u2019s something I\u2019ve revisited a number of times whenever I felt stressed or overwhelmed .\u00a0<\/span><\/p>

If you suffer from anxiety I sincerely think it\u2019ll help.<\/p>

If you don\u2019t suffer from anxiety\u00a0<\/span>but know someone who does, please share this post and video with them. They\u2019ll thank you for it.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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<\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

It was a regular evening. I was sitting in a taxi on my way to an appointment.\u00a0 The phone in my hand lit up with a new message. Everything slowed down as I read it. My heart started pounding against my chest\u2026 as though trying to escape the car before the rest of my body.\u00a0 […]<\/p>\n","protected":false},"author":6,"featured_media":6321,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[26,27,28,29],"class_list":["post-6319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-26","tag-anxiety-attack","tag-anxiety-relief","tag-mental-health"],"_links":{"self":[{"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/posts\/6319","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/comments?post=6319"}],"version-history":[{"count":0,"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/posts\/6319\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/media\/6321"}],"wp:attachment":[{"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/media?parent=6319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/categories?post=6319"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ashleycaron.com\/personal-development\/wp-json\/wp\/v2\/tags?post=6319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}