5 Steps To Stop Your Anxiety Attack NOW (Instant Off Switch)

Feeling anxious? You’re not alone. Anxiety impacts over 40 million adults — and women are twice as likely to be affected. If you suffer from panic attacks like I do, here are 5 science-backed tips to calm your flooded nervous system, turn off stress, and feel better fast.

00:00 - How to calm down quickly when anxiety hits in public
01:05 - Where to go when you need a panic-proof safe haven
01:40 - Easy self-talk tweaks that put you back in control
02:19 - The 5-minute exercise that gives hours of relief
03:15 - Drug-free treatments that rival antidepressants
06:05 - The WORST thing you can do when having a panic attack
06:18 - How to instantly flood your brain with “feel good” chemicals
08:00 - Marie’s 5S Toolkit to turn off anxiety, FAST




MARIE ON SOCIAL

[trashmail]

I've had panic attacks for a decade. Hundreds, multiple times each day. No clear medical reasons could be found. Then I stumbled upon a book about the Buteyko breathing method at a book sale. To make a very long story short: found out that I was chronically hyperventilating. Retrained my breathing patterns and nowadays I'm panic attack free. Anxiety still creeps up from time to time (work/life stress etc.), but if I could give one bit of advice for now: keep breathing through your nose. Ideally 24/7, but if certainly if you feel panicky/anxious. Could be that you're already mouth-breathing, which causes your body to (relatively speaking) lose too much CO2. This causes a lot of the weird physical effects that occur during an anxiety/panic attack. CO2 helps to keep muscles and nerves relaxed. It helps to keep blood flow and oxygen transportation to cells optimal. Back in high school, I learned that CO2 was nothing but a "waste product" of breathing. That's wrong. It's vital to have the correct balance. Without CO2, due to the Bohr-effect, the blood cannot even release oxygen into the cells. As a matter of the fact, the impuls to breathe is not triggered by a detected lack of oxygen in the body, but by the level of CO2 that that body detects. This trigger is not "set" at a specific value at birth. If you have prolonged periods of stress, you'll be chronically breathing faster, causing a relatively speaking lower amount of CO2 in the body. Your breathing center can, over time, start to see this "stress breathing" as the new "default mode". Even when the original stressor(s) are gone, you'll be breathing at this different rate, which might make you very prone to anxiety/panic attacks. When I stumbled on the book, I was breathing at about 25 times per minute. At rest. But I didn't notice it, because for me it was the "normal mode" of breathing even though I was breathing like I was running a marathon or something. But you cannot breathe like that 24/7 and be and feel happy. So I started retraining my breathing (under guidance of a Buteyko expert/trainer - you can find them all over the world). Now I'm nose breathing 24/7 again at a much healthier pace. I no longer have: panic attacks, 4 migraine attacks/week (about 2/year now), pounding and/or skipping heart beat, heart beat at rest dropped from 90 BPM to 58-63 BPM, my hands and feet are no longer cold, no more dizzy spells, feeling that I'm no longer getting enough air, even my hay fever has disappeared (immune system is not overactive anymore and breathing slower means of course far less pollen being inhaled in the first place), no longer a stuffed nose, clearer eye sight, no longer a tingling feeling in hands and/or nose. Just search Youtube and or Google for more information. One of the most comprehensive websites that I've found (no affiliation) concatenates the words "normal" and "breathing" together with one of the most COMmon international domain extensions.

This should be required information in high school. The amount of suffering that can be prevented is of the charts!

So remember: nose-breathing is the safety net that you've always got, everywhere you go. You can still feel quite anxious, but it prevents you from spiralling out of control into pure panic. Nose-breathing == control and safety.

[NatashaAdvaniLifeCoach]

Thank you for the invaluable information. Here is a time-stamped summary for everyone's benefit.

00:01 Use self-talk as a tool to cope with anxiety attacks.
01:11 Use self-talk in the third person for emotional self-regulation during anxiety attacks
02:22 Physical activity and exposure to nature can significantly help in reducing anxiety.
03:24 Meditation reduces anxiety by 39%
04:28 Guided meditations can help with anxiety and focus.
05:31 Social support boosts oxytocin to decrease anxiety.
06:32 Exercise is a powerful non-medical solution for treating and preventing anxiety.
07:36 Exercising consistently is powerful for treating anxiety

[hdshjs]

This was awesome. Could you do longer video on meditation and your experiences with it? I had a great period of my life where I meditated a lot everyday and after that I reached an impass where I started judge myself that I'm not doing it right and I can't get into the 'no mind state'. I practiced the TM meditation. I never found guided one that I would like, but I found one ASMR-tist I love, but for some reason I find watching them effective only before sleep. So I'm still have this impass during the daytime when I need meditation and I can't get into it.

[albertr]

Thank you for the 5 great steps to prevent an anxiety attack. I find exercise is one of the best way to destress. Self talk is also important.

[Lionesse-z]

I appreciate you, Marie. Been following for a few years.

[emilytamayomaher]

Perfect video at the perfect time. Thank you so much! We are in the process of purchasing an apartment right now and I have been anxious! Another thing I love are tapping and journaling sessions. I'll start tapping to lower my anxiety and then journal my insights.

[katiecharlton]

I love everything here, it's all evidence based! Thank you!

I've struggled for anxiety for 20 + years, and I have learnt to LOVE the feelings because they are there for a reason, rather than they are negative get them out or stop them. Have you used your feminine energy to feel it and love it and learn why it's there?
There is a reason why we feel anxious and we need to meet that need :) Much love, xox

[Nova-imc]

Self talk...this really works for me. Sometimes I even fight with my self

[highticketclosers]

Sharing what you're going through can be helpful.

[YuliaTarbath]

Thank you, what a great video with great tools!

[dzihanahajdarpasicmisirlic]

i can not believe Marie gets anxiety attack...well strong succesful people get anxiety too...thanx

[andrewzaltman]

Thank you Marie!!!! Anxiety is my biggest enemy!!Xanas, Clonopin, Zoloff . Each is 1 milligram each. It’s in my family genes. Weight Lifting 🏋️ helps the most !! This is a great share. What the mind harbors the body expresses.

[CrisOnTheInternet]

I must do yoga regularly, it helps me a lot with anxiety