Crush an Anxiety Attack in Five Minutes

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Anxiety is nasty. 

It is an unpleasant feeling, and it holds us back from doing things that we love. That doesn’t mean we are doomed. There are many ways to help reduce anxiety— it all depends on what fits our lifestyle.

And although anxiety may seem inevitable, we can certainly maintain it. 

Here is a quick five minute ritual to help collect your thoughts and get your breathing under control. This has helped me in times of chaos with limited resources.

1. Find a quiet place with low light. Turn your phone on silent and put it away out of your sight.
2. Close your eyes and focus on your breathing— breathe in for 4 seconds hold it for 7 seconds and exhale for 7 seconds.

3. Put your hand on your abdomen, feel your belly filling up with air and emptying when you exhale.
4. Tell yourself that this moment will not last and everything will go back to normal shortly.
5. Say out loud: “This wave will pass, I will breathe again”.

Repeat for five minutes.
I hope this exercise helps you during a panic/anxiety attack or even before an exam or presentation. It is even helpful if you include it in your daily routine to manage your breathing. 
Keep calm and breathe on!


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My name is Nicole and I am a full time working mom to my toddler Franco. I love creating and sharing ideas. You can find me rummaging at estate sales, binge-watching The Golden Girls while chugging Diet Coke, listening to old school hip hop, supporting small businesses and being an advocate for maternal mental health.