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Here’s How I Cope: Five Strategies to Put that Pulse Back to Normal

It's no secret that I have struggled with stress and anxiety on the regular. It's a first-world problem, and typically my shame and guilt drive me further into the rabbit hole. It's true that I am blessed beyond measure. But when I'm stressed beyond reason, these are my go-to moves for dealing with panic attacks.

  1. Read a book. Read the Bible. Just read something that will take your mind away from whatever has your heart racing and your eye twitching. Don't enjoy reading? Indulge in a favorite movie or TV show. Nothing serious. Break out the classics or the one movie that always puts you in a better mood. Now, I can't speak on the science behind this, but I personally find comfort in stepping away from my own thoughts and getting lost in a book, audiobook, or favorite TV show.

  2. Jam to your favorite tunes. Dance it out. For real! My playlist when I'm blue ranges from positive worship music to favorite songs from my teen years. There are plenty of studies out there to show the benefits of music on a person's mood. Plus, the dance break give you a burst of exercise, which comes with its own benefits!

  3. Take time to feel the stress and then imagine it leaving your body. This one may seem a little out there, but stay with me a sec. Sometimes, giving ourselves permission to feel what we are experiencing is therapeutic in itself. Just don't stay there. Allow your body to relax from head to toe, and practice mindful breathing while you release tension throughout your muscles. There are some good relaxation videos out there that can help with this, especially if your stress keeps you up at night!

  4. Practice some self-care. Stress is tied to so many health conditions, that you may be able to afford massage therapy for a bit. These professionals know how to target areas in your back and shoulders that bear the brunt of our stress. If you aren't comfortable with a massage, make time for a good old-fashioned bubble bath. In fact, with so many stress-relieving options for bubbles or essential oils, this is an easy, at-home solution to relax.

  5. Enjoy the silence and focus on breathing. Sometimes, all we need is to be still. I often find it's in these moments that God speaks most clearly to me. Try to let your mind focus on your breathing and develop a pattern of five second inhale through the nose, hold for four, and eight second exhale through the mouth. This definitely lowers that heart rate and grounds you so you can get up and get back to being busy.

These tools are my first aid when I'm in panic mode. Proper diet and exercise also help, but, like many, I'm guilty of jumping ship too often. I do encourage you to drink plenty of water throughout the day. My goal is to drink 48-64 ounces every day.

Hopefully next time you feel your pulse crank up and your throat tighten with tension, you can use one of these tools to bring your mind back into the present and carry on with your day!

© 2024 Jill Cook. All rights reserved.

*Author's note: This a personal lifestyle blog and is not intended to replace medical advice.

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