Tag: coping methods

Mental Health Awareness: Tapping


Tapping is form of acupressure that is sometimes used to treat both physical pain and emotional distress. It’s commonly used to treat anxiety. Instead of using needles, however, you simply use your finger tips. Is it just me or does the sound of needles piercing your skin sound painful? Real talk for a second, this is still being researched so I can’t guarantee anything about it. It works for me on some days, yet on other days it does absolutely nothing but make me feel like an idiot. Let’s give it the benefit of the doubt though.

There are a myriad of videos on YouTube and instructional blog posts all over the internet to help you figure out how to do this. I would recommend Brad Yates, but there are several others.

The benefits of tapping are plentiful. Tapping is easy to learn and free to do. You don’t need to visit a doctor or specialist. It can be done anywhere at any time. You don’t need to lie down or get comfortable, so you can do this while prepping for a big exam or when you get nervous entering a new environment. There are no side effects, you don’t take any medicine, and you are in complete control of your treatment. It’s success rates are high (though still being studied), and improvement happens pretty quickly.

This trick seems to be hit or miss for some people so it may not work for you. It’s definitely worth a try though. I would just suggest that you try to do this alone until you get used to doing the movements. The only side effect I’ve experienced was being embarrassed when my nephew asked me what I was doing. Let us know how it goes in the comments.

5 Coping Methods for Panic Attacks

Anxiety freaking sucks, okay? Sometimes it’s triggered and sometimes it sneaks up on you. It can be hard to deal with, it can be debilitating, and occasionally it prevents us from living our best life. So when the anxiety hits its high note, and the panic attack swings in for its debut, there seems to be nothing we can do to stop it. Thankfully, there are several things that you can do if you can just remember them.

Box breathing

Breathing is something that a lot of people will tell you helps. There’s a reason for that. It does! I’ve found over the numerous years that I’ve been dealing with panic attacks that some forms of breathing are more efficient for preventing and stopping panic. Box breathing is one such method. This is a recent discovery of mine and it’s amazing.

Inhale for four counts, hold for four counts, exhale for four counts, hold for counts. Repeat this process at least four times. It won’t stop anxiety or panic in their tracks, but it will go a long way in calming you enough for you to focus.

Senses countdown

This is another popular grounding technique. Again, it’s because it works. A lot of people will tell you that there’s a certain order that they need to be in, but I honestly don’t bother. I use what I need which is the first thing that comes to my mind. Usually, it goes in this order: five things I can see, four things I can smell, three things I can touch, two things I can hear, and one thing I can taste.

Don’t think about the elephant

This is a fun way of telling you to find a distraction. You know how when someone tells you to not think of something, say an elephant, and it suddenly becomes all you can think about? Yeah. Anxiety works the same way. Don’t beat yourself up if you can’t stop thinking about the looming panic, just find a way to distract yourself. Solve the problem later, find a distraction now. Psst. Binge watching that show on Netflix or burying yourself in blankets to read definitely count.

Change of temperature

This is one that I use when traveling. I don’t know if this is a popular one, but it is one that helps me. A massive change in temperature. When my anxiety hits hard, I get hot. It feels like I’m suffocating in heat. I’ve found that rolling the window down or turning on the air conditioner goes a long way in helping ground me enough that I can think.

Muscle relaxation

This last tip is also a new one for me. It makes sense, and it does help. Take a few moments to think about your body. Put all of your focus into if you can, and go one muscle at a time. Think about a group of muscles, tense them up as hard as you can, hold for a few seconds, then release completely. Do this for every area of your body.

I know it’s hard to remember to do these things when the anxiety is present. Just try your best to remember one of these or all of them and just do what you can. Panic attacks happen but they can be handled.