If you find yourself worrying . . . ask yourself how helpful the worry is. Are you actually finding new solutions and making concrete plans to implement them? Are you seeing the situation in a new light or in a more positive way? Do you feel better after thinking about the problem in this way, or do you feel worse? If you aren’t finding solutions and new perspectives and you feel worse, then the worry is unhelpful and it is more helpful to focus on something different.Source
Clench and unclench your right fist a few times.
Clenching your right hand activates the left side of the brain, which is more verbal and logical. The right brain is more global and emotional. So, if you feel flooded by fear and anxiety (a right brain function), activating your left brain can prime you to think through the situation in a logical way instead.Source
Don’t watch the clock. Another common anxiety that lurks in the wee-hours of a sleepless night is the mounting awareness that you’re not asleep when you should be. Stress and frustration – not typically emotions that welcome relaxation – escalate as you fret about how you need to be up for work in four (or three or two) hours. The experts’ suggestion? Get rid of time cues. “No clock watching,” Walia says, “That’s a big no-no. Turn the clock around.”Source
Close Your Eyes, Reduce Stimuli, & Focus on Breathing
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.Source