my calming techniques

I just want to share some techniques that im doing when im having or experiencing anxiety attacks.

When im having my attacks i started to feel dizzy, hard to breath and anxious and ofcourse palpitate, then overthink.

I will sit down, and do inhale and exhale.
This technique is 4 7 8 breathing.
breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

What i always have? Vicks vaporub and the efficascent oil lavander. Yep. I cant calm without these two. They have helped me a lot with my everyday life, with all the pains im feeling. headache, body and muscle pains.

Walking, i will go outside and walk.

5 4 3 2 1 method. Im doing this this past few months and its effective.
First im gonna do is close my eyes and breath.
1.Then first i will find 5 things i can see, i can see my kids, i can see my phone, our dog, my mom.
2. 4 things i can touch the ones who is near around me, weather its a toy, a shirt, a comb ANYTHING that i can touch and hold.
3. 3 things i can smell, ofcourse my vicks and my oil because these two are with me everytime. anything that is near me, it can be a perfume, a food.
4. 2 things i can hear. Ofcourse its my kids and tv.
5. 1 thing i can taste, but most of the time before i do this im already calm.

This techniques that im doing is instructed by my psychiatrist and ofcourse by searching. i always follow people who is experiencing the same, watch their videos and i really do learn a lot from them.

I will share this to my sister who got traumatized because of car accident few months ago. She is suffering from depression and anxiety panic attacks too. Thankyou for this. I hope everyone who is experiencing this will be okay SOONEST. I know its hard but you guys is awesome. Fighting this kind of battle is really hard. Praying for you sis. Hugs ❤️