Have you ever felt like you’re seconds away from an anxiety attack? You’re having a regular day at work and all of a sudden you feel this strange tingling in your feet. You find difficulty in breathing, your body feels numb and before you know it, you’re trying to do everything you can to escape the dreaded panic attack.
If you’re suffering from panic attacks, remember you’re not alone. One in every 75 people across the world suffer from panic attacks at one point or the other. There are several ways you can cure panic attacks and mindfulness is just one technique which has proven useful in combating this terrible affliction. In this article, we will show you a short mindfulness technique which you can use anytime, anywhere to reduce anxiety.
Here’s what you need to do – Next time you feel an onset of a panic attack or are just overwhelmed by stress and anxiety, just STOP. By this, we mean try the S.T.O.P Mindfulness technique to bring your mind back to the present moment.
How to Reduce Anxiety with S.T.O.P
S.T.O.P mindfulness technique is a short technique which has proven to be extremely beneficial in mitigating the negative effects of stress and anxiety. S.T.O.P in this case stands for:
S – stop what you’re doing. Whatever it is, just stop!
T – take a few deep breaths. For the next 30 seconds to 1 minute, just take a few deep breaths. Follow the breath as you inhale and exhale. Feel the breath coming in and out of your nose. Notice the sensation in your body. May be you feel the breath more in your abdomen or in your lungs.
O – observe your experience just as it is. Observe the thoughts, emotions, and feelings. Remind yourselves that thoughts are not facts; they are not permanent. Notice the emotions and see how they are being experienced in the body. Name these emotions. It may be fear, sorrow, anger. Research indicates that just naming these emotions can lessen their impact. Finally, notice your body and your posture. Are you standing or sitting? Are you feeling any discomfort? Do you have feel any pain or ache? Just observe the impact of these emotions in the body.
P – proceed with something that will support you for the moment – read a book, talk to your friend, make yourself a warm cup of tea. Whatever it is you’re doing, be completely mindful of it.
Do this activity for 5-10-15 minutes and then get back to what you were doing originally. If you still feel anxious, just repeat the whole process. Eventually, you will notice your anxiety fading away.
For more tips on how you can reduce anxiety with meditation and yoga, you may refer to these articles below: