Many people suffer from anxiety and panic attacks – according to the Anxiety Panic Attack Resource Site, about 6 million American adults experience this common emotional disorder. Having an anxiety or panic attack can cause you to feel:
- Fearful that something terrible is happening
- Scared your heart will be damaged
- Worried you are going crazy or dying
- Out of control
You may find yourself avoiding certain social situations, have phobias, and feel a lack of control in your life. In trying to find a way to control your attacks, it is important to develop ways to refocus your attention and distract you from the worrying thoughts. You may have surprised "does counting in your head really help with anxiety?" For some people, this particular diversion has worked miracles.
One way of getting immediate relief from anxiety is to distract yourself with counting. There are many ways to put this into action. The more you experiment with this method, the easier it will be to less the strength of the attacks and to better control or ward them off.
THE FOLLOWING ARE DIFFERENT IDEAS ON USING COUNTING AS A METHOD OF DISTACTION THAT CAN BE ADJUSTED OR TWEAKED TO YOUR OWN PREFERENCES:
– count the detail on the wallpaper, or the stripes on the wall
– count the tiles on the floor
– count backward from 100 to 0
– count backward from 1000 at an increment of 3
– breathe in and count to 10 in your head, and then breathe out
– count your breaths and concentrate on breathing in and out deeply
– hold one nostril closed and inhale through the other for 4 seconds – do the same thing holding the other nostril – alternate back and forth for 1 minute
– while sitting down, tap your hand on your leg and silently count these taps – continue until you feel the power of the attack diminishing
As you experiment with some of the above methods of counting, concentrate on calming down. Your adrenaline will lessen, your breathing will slow down, and your heart rate will return to normal. You will have accomplished getting your mind distracted and focused on something else besides the anxiety.
Counting in your head really can help with anxiety. By developing skills to cope with anxiety, you will be that much closer to regaining control of your life.