I agree with Badfish, breathing and CBT are great places to start to gain control over your anxiety.
Here is one method of breathing you can try that I find helpful.
Best done sitting but can be done standing or lying down.
1. Sit with your back straight and your hands resting comfortably in your lap or on your thighs.
Look ahead...try not to fix your gaze on anything in particular. Slightly closing your eyes helps.
Try to focus internally on your breathing.
All inhalations are done through your nose; all exhalations through your mouth.
2. Commence inhaling slowly, smoothly and deeply to a mental count of 4 seconds. Fill your lower lungs first (by pushing out your abdomen), then your middle and upper lungs.
Hold your breath for a mental count of 7 seconds.
Slowly and smoothly exhale for a mental count of 8 seconds.
As you exhale, try to let go of all your anxiety, tension & stress.
That's one round. Pause briefly without inhaling then start another round. This natural pause is very therapeutic and relaxing.
Do 10-12 rounds to begin. Build up to 25-30 rounds several times a day and whenever you feel anxious or nervous, etc.
Calms your mind
Tones your nervous system
Regulates your breathing
Balances your emotions
Can be done anywhere - on a bus, in a line, at work, before a test
If you lose your breath, stop, breathe freely then try again
With practice your pauses between rounds will naturally get longer
Soothing music or ear plugs can help reduce external distractions.
If you look in our resources at the top of this forum you will find info and a link for free online CBT training.
Take care and glad to have you with us.
Moderator: Osteoarthritis, GERD/Heartburn
Anxiety/Panic, & Depression
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