How do I feel relaxed during anxiety attack and get re-focused on work?
Last Updated: 05/11/2020 at 3:36pm
Traci Seery, LMFT
Marriage & Family Therapist
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Something that has always seemed to make anxiety attacks worse, in my experience, is an overwhelming feeling of being trapped. Realizing that nothing is ultimately required of me unless I say yes- that I am in control, regardless of anyone else's recognition of this fact. Every thing that I need to achieve is within me without pressure.
I stop for a while. Observe my breathing till it becomes normal. Sometimes when anxiety attack is smaller, disturbed breathing becomes normal within a few minutes. For longer anxiety I try to think rationally and replace the thoughts which cause anxiety. Rational thoughts automatically reduces the anxiety.
Close your eyes and concentrate on breathing, only breathing, deep,breaths in and out holding onto something used to help me
I try to take really deep breaths and try to count down from twenty. If needed I will repeat that until I feel relaxed. If I am still feeling anxious, I walk away from the situation and do something to take my mind away from the thing that triggered my anxiety attack. Listening to music usually always helps me relax, especially my specific playlist for when I have an anxiety attack. To get re-focused on my work, I give myself mini pep talks and offer a reward for myself if I complete however many tasks. For example, I tell myself: "If you complete 3 assignments, you can watch one episode of TV"
First go to a place were you are safe and can keep calm! Stop the attack with exercises, like breath in-out Technics. Calm completely down. When you have control feel within yourself: "Can i handle my work and get re-focused?" Then the decision is up to you. BUT remember to take care of yourself, so you don't overwork!
Deep breaths. Give yourself a pep talk. I always tell myself that I can do this. That I am stronger than how I'm feeling at the moment in time.
After taking a deeeep breathe, you gotta put things into perspective. Notice few things you could enjoy at the moment. The touch of your hair which is really soft oh wow how soft. The smell of your hands you've just put cream on. The peaceful darkness when you close your eyes. The comfort of the armchair you're sitting in... Anything enjoyable. Remember the last time you've laughed. Remember the last time you smiled. Allow yourself to daydream for few minutes. Then go back to work. Don't forget to breath.
Deep breath, meditate and hit my yoga mat. Even a quick 15 minute flow can help my mind refocus. It takes a lot of practice and training to have this become effective though.
i have an app on my cell phone called Pacifica and it helps my breathing when i have an anxiety attack, give it a try and see if it helps
As someone who has anxiety attacks often, I use work and other activities (hobbies, etc) to distract myself in attempt to prevent them from happening. The only downside is that those feelings don't just disappear; rather, they build up. When I am having an anxiety attack, I get more anxious as I try to stop it from happening. I try to accept that it's going to happen and that it will eventually end. I also try to make sure that I am focusing on the present time; sometimes my anxiety is triggered because of unknown future endeavors.
Find what calms you down. I deal with anxiety and panic attacks on a daily basis. I've realized that it calms me down if I read a book, or lay down in my room by myself. If you focus on something other than the anxiety, it's sure to go away.
You can feel relaxed during an anxiety attack and get re-focused back on work by trying to calm down, and thinking about time. Look at the surroundings, and note that the attack will be over in a couple few minutes, even though it will feel like hours. Talk to a close friend after work.
I go to the restroom...splash some water on my face...look at myself..focus on my eyes and notice that how much has these eyes seen how much has this man..me....been through...if that was dealt with so will this...then i dry my face...or take a smoke break and get straight back in..chin up!
I listen to my favorite music, doodle artworks and write about my thoughts and feelings so I can let it out a bit. It's therapeutic I might say,
I have two super helpful ways. 1. Wear a rubber band around your wrist and whenever you get an anxiety attack snap it to remind yourself to snap out of it 2. Breathe deeply to the count of 4 and exhale to the count of 6 to relax and oxygenate your brain
Try to take deep slow breaths. Inhale for a count of 4 seconds, hold that breath for 2 seconds, then exhale for 4 seconds.
I try to compose myself by taking few deep breaths and realease more air into my brain ,so that i can recompose my self and get my focus back with more clarity
Something that I have found that really helps me is to write about what is causing my anxiety. I have a notebook where I write about my problems/situations. Just putting the words on paper helps me to get the thoughts out of my head. Usually, I realize that worried for nothing and I am able to refocus on the task at hand.
Just take some deep breaths, and maybe close your eyes for a minute or two and try to focus on where you are.
Focus on things that calm you down and take deep breathes. Count 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.
I seem to find that counting backwards from 10 or 5 brings my focus back and also putting your hand on your stomach to make sure you're breathing from there and not chest breathing which causes chest tightness
i take deep breaths and relax, take a nap or read a book. i usually just find a method to distract myself
The way I relax during anxiety attacks is taking a moment to breathe and center myself. I focus first on finding things that I can touch to calm me down, like a soothing stone or a necklace with a smooth spot to rub to relax, then I focus on something I can audibly hear. Sometimes during an anxiety attack it's easy to only hear what voices are telling you or the beat of your heart, but listening for something real, like a lawn mower outside, or the washing machine running, or your favorite song playing, can help you center on what's really real, as opposed to what's attacking you from inside.
An anxiety attack can certainly be overwhelming. Our bodies can do all kinds of things like shake, our heart rate can increase, we can start sweating, and the list goes on. One thing that is important when experiencing an anxiety attack is to remember to breathe. There are several breathing exercises that can really help slow your heart rate and bring the anxiety down to a manageable level. These include deep breathing and muscle relaxation (check out the self-help guides!). But it is important to practice these breathing techniques even when you aren't feeling anxious so that you are comfortable using them when you are.
Focus on one unmoving point in the room and regain visual balance. I calm down by walking around the room if I am able to. If not I stretch a little and breath quietly. When I want to re-focus I usually try to listen to music. Listening to music helps me by centralizing my thoughts. It lets me get back into reality and see what needs to be done. I also will often talk to a small group, the topic can be unrelated but talking to anyone helps bring your brain to the conversation and to work. If none of these things are possible then I excuse myself to the restroom, it lets me walk around and find a balanceing place.
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