Description
Learn how to stop anxiety and calm anxiety with 5 tips to reset your nervous system and overcome panic spirals fast!
Discover how to calm down anxiety using a five-step clinical routine that targets the body's alarm system. If you want to know how to calm anxiety fast when panic sets in, trying to think your way out of it usually fails. This guide teaches you how to stop an anxiety attack by shifting your physical state. Learn to stop anxiety and calm anxiety using cognitive labels, facial relaxation, cyclic sighing, muscle tension release, and deliberate movement to safely discharge adrenaline.
What you'll learn:
-How labeling your symptoms as adrenaline rather than danger breaks the anxiety loop.
-Why dropping your tongue and unclenching your jaw halts involuntary body bracing.
-How practicing cyclic sighing with a prolonged exhale activates a calmer parasympathetic state.
-Using progressive muscle relaxation to show your nervous system the contrast between tension and safety.
-How moving for two minutes gives surging adrenaline a physical outlet to prevent panic monitoring.
-Recognizing severe daily symptom impacts that indicate when to seek professional medical advice.
TALKSPACE:
Today’s video is sponsored by Talkspace. Mental health isn’t about waiting until things feel overwhelming, it is about noticing patterns early, like stress and pressure building up. Talkspace is an online therapy platform that matches you with licensed therapists based on your needs, with the option to switch providers at no extra cost. Depending on your plan, you can connect via video, audio, live chat, or messaging, allowing you to send updates whenever something comes up instead of waiting for an appointment. Talkspace is also in-network with many major insurance plans, meaning many insured members have a $0 copay.
To check your eligibility and learn more about whether Talkspace is right for you, check the link below
https://talkspace.pxf.io/c/7469518/1164803/14729
DOCTOR FOX:
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WHEN TO SEE YOUR DOCTOR ABOUT ANXIETY:
Anxiety, fear and panic are common experiences, but if they begin to affect your daily life there are ways to manage them and support available. Anxiety can cause physical symptoms like a racing heart, dizziness, sweating and nausea, as well as mental and behavioural changes. Panic attacks are sudden, intense episodes of fear that can feel overwhelming but usually last between 5 and 30 minutes and are not dangerous. Helpful strategies include talking to someone you trust, practising breathing exercises, staying active, eating regularly and getting enough sleep, while avoiding unhealthy coping methods like alcohol or drugs. Anxiety can be triggered by factors such as stress, work, relationships, finances, health issues or past experiences, and is linked to stress hormones like adrenaline. If symptoms are hard to manage, treatments such as talking therapies (like CBT) are available through the NHS, and you can refer yourself or see a GP. Urgent help is available via 111, and in emergencies, 999 or A&E should be used, as mental health crises are treated as seriously as physical ones.
REFERENCES:
https://pubmed.ncbi.nlm.nih.gov/29451967/
https://pubmed.ncbi.nlm.nih.gov/19773187/
https://pubmed.ncbi.nlm.nih.gov/37026467/
https://pubmed.ncbi.nlm.nih.gov/36630953/
https://pubmed.ncbi.nlm.nih.gov/36332326/
https://pubmed.ncbi.nlm.nih.gov/28088704/
TIMESTAMPS:
00:00 - Calm anxiety
00:17 - Why labeling symptoms as adrenaline instead of danger interrupts a fear loop
01:06 - Relaxing your tongue and jaw to signal safety to your nervous system
01:55 - Using a dual-inhale cyclic sighing technique to stop over-breathing
02:48 - Practicing progressive muscle relaxation to discharge physical tension
03:41 - Talkspace - Matching with licensed online therapists to unpack overwhelming emotional patterns
04:58 - Moving deliberately for two minutes to safely burn off excess adrenaline
05:38 - Identifying severe daily symptom impacts that require a medical consultation