University workshop on anxiety and panic attacks

So last week I attended a meeting ran by my university on anxiety and panic attacks. There were a few useful techniques I learnt which you might fine useful. The first was breathing deeply through your nose for four seconds and out through your mouth for four seconds, four times and this really helped instantly relax me. Another is external recognition, this is where you look around the room and state objects and things for example a desk a chair a yellow cushion. This distracts you as well as keeps you in the present. Another involved me imagining myself in a place I feel relaxed in, for me this is a bath, therefore I imagined myself getting into a bath and lying in the warm water listening to the lecture, this one I will defiantly use during lectures. The last is something to do in a non public space, where you scrunch up every muscle in the body until you can’t hold on any longer then release, this sends messages to your subconscious to relax, if your in a public space scrunch up your hands or feet.

Hope these help :)