Anxiety is an output of excessive worry that continues over a long period of time. It can be debilitating, frustrating, and also common. Some familiar symptoms may include:

• Feeling nervous, restless, or tense
• Having a sense of impending danger, panic, or doom
• Breathing rapidly (hyperventilation)
• Feeling weak or tired
• Having trouble sleeping

Feeling these symptoms is a knock at your door signaling that something in your life needs to change. It does not mean you are crazy. It does mean you may want to take the following steps:

• Make an appointment with your primary doctor to rule out physical illness
• Make an appointment with a therapist
• Work on reevaluating your needs, wants, and priorities
• Advocate for yourself

While you are doing the excellent job of seeking help from a professional, there are some things you can do while you wait for the diagnostic appointments.

When we can recognize, literally name our feeling, and have an awareness of an emotional boundary there is a calming effect on the brain. This means you may be able to work with your anxious feelings so they do not debilitate your daily routine.

• Stop and acknowledge the emotion: I feel panic because I am walking alone, and it is getting dark. I feel worry because I don’t know what is happening at my job.
• Take a deep breath: Your autonomic nervous system, which controls involuntary actions like heart rate and digestion, is split into two parts. First, the sympathetic nervous system which controls fight or flight. Second, the parasympathetic that controls rest and relaxation. These two parts of your nervous system can’t be turned on at the same time. Activating one suppresses the other.
• Act on the conscious decision to change your situation. Get somewhere you feel safe and call for a ride. Meet with your supervisor to discuss any questions you may have regarding your job.

Lastly, there is a technique that is very helpful when dealing with a panic attack.  It works quickly, and in almost any situation. It is called the rule of 5 for anxiety. It is as follows:

Sit down with your feet planted firmly on the ground. Close your eyes and take a deep breath -holding it for 5 seconds and letting it out slowly through your nose. Repeat breath.

• When you open your eyes, slowly and quietly notice 5 things with your eyes.
• Feel 4 things by first acknowledging the way your feet feel planted on the ground, you might feel the fabric of your clothing, your skin, or the seat where you are sitting.
• Focus briefly on 3 sounds you hear.
• Focus on 2 scents you can smell
• Focus on 1 taste in your mouth.

Take one more deep breath you will find that the panic attack has ended.