Post Anxiety Attack Checklist
Panic attacks and anxiety attacks are hard on the nervous system . Follow this simple checklist to help move the energy out of your body and reset your nervous system. Being in our parasympathetic nervous system serves a purpose but we don’t want to stay there. Once you have come through the other side where you are able to take control of your breath and access your conscious mind, orient yourself to your space and then use this checklist to help guide you to re-setting and supporting your body and mind. Trust me, force yourself through the motions if you have to but I promise this will make a difference.
Take a great big deep breath and let it all out. Clear out every last bit of breath in your lungs so that you can bring in all fresh new breath.
Tell yourself “I love you. I’m sorry.” (You have nothing to apologize for but I find it helpful for myself). Then forgive yourself, immediately. You can even look in the mirror or give yourself a hug when you do this. Make sure you practice really meaning it (even if you have to pretend at first).
Drink a big glass of water. You might even want to add some salt if you feel depleted.
Move your body in any way that feels good to you. Emotions and trauma like to take root in our muscles. It is important to move that energy right on out so that it doesn’t linger and bring up residual leftover anxiety. Moving can be as simple as going for a walk or just stretching. Check out my youtube channel for a post anxiety attack yoga flow. gentle and easy, anything that feels accessible to you will do. Help that energy move on.
Journal. This one is optional but it can be helpful to clear the mind a bit, re-set, or reflect. You can write about how you felt or are feeling, what triggered the attack (if you know), or really anything that comes to mind. Journaling is a highly beneficial tool in helping us to process things and get to know ourselves better.
Panic attacks and anxiety attacks are hard on the body. Make sure you show yourself some love right away after so that it doesn’t continue to wreak havoc. Remember though, there is nothing wrong with you and you did nothing wrong. These will happen and we can allow them to come and go like anything else. Do your best to let go of judgment and support your nervous system in resetting, showing yourself extra love.
You are loved and you are supported in every moment.