Inhale and Exhale.
I have been sick and a little stressed out this past week (that's why I've been gone).
My husband was out of town last week which throws off my emotional stability to having my husband near. I don't like a quiet, empty home. I don't like cooking a meal for one. And I don't sleep well when my hubby is gone. Nothing I can't handle normally...
But then I got sick... and not just a little cold, but a I-knew-I-had-to-go-to-the-doctor-to-get-antibiotics sick. There is something about being sick and being alone in your house that just kind of makes everything super unpleasant... maybe that's just me?
Anyway- last night my symptoms started to come back which threw me into spiraling mass of worry and anxiety. My husband finally hugged in me in bed and said, "Babe... remember to breathe... and to pray. You're going to give yourself a panic attack."
I am going to give myself a panic attack. That was a pretty poignant thing to realize- I was doing it to myself and I know what to do to escape it and calm myself. Mindful, deep-breathing has become my favorite calming tool- it has also been called mindful prayer. I repeat a short simple (calming) prayer as I inhale deeply and exhale out slowly.
It helps me to calm my mind and stop centering in on the worry and anxiety... I just need to inhale and exhale. Slowly, purposefully, and calmly inhale and exhale.
Bonus! Just like last time - you can download this as a iPhone or Android background. I'm carrying it around now as a reminder to myself... and maybe it can help you as well. It is free- no strings attached. :)