If there’s one thing you don’t need to be told during a panic attack, it’s to “just breathe”.
Though it nearly always comes with good intentions, this isn’t helpful advice when you’re in the grips of anxiety. But if you’ve tried all the well-known methods – from touching something solid to focusing on an object – what can you do when the panic sets in? Fortunately, there are alternatives to the mainstream methods that might just do the trick.
Here are a few techniques to help anxiety that you might not have heard about.
Try a Vitamin B and Iron supplement
There’s plenty of research out there showing the links between iron deficiency anemia and anxiety. There’s also an interesting British study conducted by the University of Reading, in which students taking a daily high-dose vitamin B supplement reported lower levels of anxiety after just one month.
If you suffer from panic attacks, it’s well worth having a blood test to double-check that your panic isn’t caused by a deficiency. For those who are low on iron or vitamin B, look into vitamin-rich foods including leafy greens, nuts and seeds, and red meat to give your body (and mind) a boost.
Go to your happy place
Guided imagery is a technique that’s been shown to reduce anxiety and, essentially it means going to your happy place. This method involves picturing somewhere that brings you peace or joy in your mind. Picture everything in as much detail as you can, immersing yourself in the sounds, sights, and smells of your happy place.
The idea here is that when you picture a situation closely, your body responds in the same way as if you were really there. You’re tricking your brain into believing you’re in a place that makes you feel calm and safe.
Lemons, chilli, and ice cubes
Have you heard of the man who uses lemons to get through a panic attack? Eric Zinc, a 39-year-old Californian, says that during a panic attack, he bites into a lemon. The bitter, tangy takes takes over the intense anxiety to ground him back in the moment, sort of like a kinder, gentler slap in the face.
There are other tales of people doing similar techniques, with some using chilli sauce or ice cubes. The key here is to find something that causes an overwhelming sensation when eaten, be it spicy, sour, or extremely cold, and use it to override your attack.
Though it may not completely calm you down, it could be enough to give you room to breathe so that you can regain control. So, the next time you feel a panic attack coming on, try popping an ice cube into your mouth. It might just do the trick.
Remember that the best thing you can do for your anxiety is speak to a professional. By working with a certified therapist, you can create positive routines to help lower your panic and find coping mechanisms that keep you calm.
