7️⃣ TIPS👇1️⃣ Accept that your mind might automatically jump to thoughts like, ‘What if I start panicking? What if my heart races? What if I have a panic attack?’ Instead of running with them, just try to notice them — your is doing its’s job by scanning for possibilities, it doesn’t mean they’re true.
2️⃣Don’t focus on things that might make you feel worse, like the crowd around you. Instead, find a spot on the floor, wall, or window to focus on, or close your eyes and imagine a calming open space like a beach or a meadow. Visualize as many details as you can by using your senses. What can you hear, see, smell, taste, and touch in this place?
3️⃣ Have something with a strong taste to activate your senses — something minty, sour, citrusy, or even spicy, like a chilli slice. It gives your body something else to focus on, which can interrupt the panic response, and help calm your nervous system.
4️⃣ If the heat makes you anxious, avoid wearing too many layers. Wear light clothing, and take your coat off before getting on the train.
5️⃣Use distraction techniques. For example, listening to an audiobook or podcast, calming music, or meditation sounds.
6️⃣ Use a breathing technique like counting your breath as you inhale through your nose for five counts, hold for five counts, and exhale through your mouth for seven counts, pursing your lips as if you’re holding a straw. And do this for as long as you need to.
7️⃣ And lastly, remember, there’s always a way out. No situation is permanent; it will eventually end, and you’ll find your way through. Nobody has ever been trapped on a train forever, and you can get off every time it stops.
If you want more tips you’ll find them in my book 📚 Ten Times Calmer!
Information for general educational purposes. Always see your own doctor for advice specific to your situation.
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