Anxiety-free toolbox

Adam Zapel
3 min readOct 22, 2021

Suffering from anxiety attacks? Of course it is important to consult a professional for treatment, but as the level of panic rises there are also some ways you can help yourself overcome:

  • Breathe. Deep (diaphragmatic) breaths release chemicals from moments in the brain (dopamine and serotonin), relax the central nervous system and lower heart rate. Inhale through your nose for four seconds and exhale for eight seconds. Repeat the operation eight times. It is advisable to practice these breaths even when there is no seizure, for several days every hour — this increases the effectiveness of the technique during the seizure.
    • March. And preferably in nature (if you are walking on a treadmill, try to watch while watching a channel that broadcasts nature films). The physiological symptoms of anxiety attacks are manifested by a rapid pulse, dry mouth, cold and hot sweat, weakness, nausea and more. Walking as vigorously as possible can be distracting from these symptoms, as attention goes from the inside out. In addition, studies have shown that walking in nature reduces stress. Physically, the level of oxygen rises in the body while walking, and oxygen is the national sedative. By the way, during an anxiety attack they did an action that causes pleasure (cooking, reading) to distract and not get into a loop of anxieties.
    • Apply. Apply lavender aromatic oil in the neck and chest area, close to the face, so you can feel its scent. Studies have shown that lavender contains sedatives and reduces anxiety and stress.
    • Massage. Massage your scalp for a few minutes, at an intensity that is pleasant to you. Studies have shown that scalp massage affects the pituitary gland and lowers cortisol (stress hormone) levels and raises dopamine and serotonin levels.
    • Shake. Practice shaking meditation: Stand in a comfortable spread with knees bent and hands relaxed and shake your body for a few minutes, possibly to the sound of music. This is what animals in the wild do when they are rescued from predatory claws, and it also works on humans and frees them from the feeling of fear.
    • Pray. Read a spiritual passage that inspires you, touches the deepest layers of the soul and strengthens you. It can be a passage from the Bible, Buddhism or even a passage of poetry or any other spiritual text that gives you strength and inspiration.

• Take a shower. Get in the shower and let the water flow over your body. Water has a calming effect and they help the fear to be released from the body. Start with warm water, continue with lukewarm water and finish with as cold water as you can — the transition from heat to cold lowers blood pressure and calms the parasympathetic system and moves it from a state of lack of control to a state of control.

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