Here’s a neat trick for anxiety, panic attacks help. I call it a word experiment. Start with sensations that signal distress. Make a list, and put an = sign next to each sensation, and generate what this sensation means.

tight chest = heart attack

increased heart rate = panic

Next generate some alternative interpretations of these sensations, or substitute the “does not equal sign” for the equal sign.

tight chest does not equal heart attack

increased heart rate does not mean panic

Now ask, which seems more true to you?

Or,

tight chest = excitement

tight chest = anticipation

tight chest = desire

tight chest = love

increased heart rate = excitement

increased heart rate = interest

increased heart rate = caffeine side effect

increased heart rate = arousal

Which seems more true, or, which do you prefer?

See how it works?

Not all of your physical sensations have to be interpreted as anxiety, panic attacks, or acute distress.

awareness and choices = freedom and power

I thought I’d give you a list of sensations that could signal arousal or distress, in case a menu would help you or help someone you want to assist.

Stress Signs

Heart beats faster
Muscles feel tight
Headache
Stomach ache
Butterflies
Nausea- feel sick
Tightness in chest
Tightness in throat
Throat hurts
Heart feels squeezed
You get louder
You get quieter
You shut down- can’t think or talk
Want to run away
Want to hide
Tightness in head
Fists clench
Sweaty hands
Crying
Breathing faster
Clenching teeth
Breaking or throwing things
Need to go to the bathroom
Laughing
Turn red in the face
Dry mouth
Frowning
Want to hurt someone
Dizzy
Eyes wide
Cursing
Shaky legs
Shaky voice
Skin feels hot
Skin feels cold
Skin feels prickly
Pacing
Pulling hair
Biting nails
Picking at skin
What else? _____________________________

Here it is in a pdf if you want to download and use it: Stress signs

Sometimes if I ask someone how their body tells them they are getting stressed, they draw a blank, but if I give them a menu, they quickly and easily highlight the applicable terms.

You can see using a menu in a video, starting after the first 30 seconds below:

https://vimeo.com/143188341/settings/embed

Here are more forms and resources:

Stress Triggers

Stress Management Strategies

My Tools for Feelings copy w menu

Sign up to be emailed the free Mindgarden mini-course to learn thinking skill strategies for anxiety, panic attacks help, anger, and teach kids how to not give away your power to someone else by succumbing to everyday teasing and bullying here.

You can also find lots more free forms and resources on my page here

Or you can get the Anxiety and Children Video Course for teaching kids skills for managing anxious feelings.

Information on anxiety, panic attacks help on other sites:

http://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm

https://www.adaa.org/living-with-anxiety/children

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