Everything You Need to Deal With Panic and Anxiety [updated]

Most of us, if not all, have experienced dizzying anxiety for several months now. A devastating pandemic, unemployment, ugly and controversial elections – and then, of course, yesterday’s siege of the Capitol by Trump-backed extremists. There are so many reasons for rage and devastation; there is so much to do. In the meantime, you need to take care of yourself. And we at Lifehacker want to help you with that.

On a personal note, I have suffered from anxiety disorder all my life – I had my first panic attack when I was 11 years old. I have an arsenal of tools at my disposal: multiple breathing techniques, a weighted blanket, friends and family (and a therapist) to help me ground myself, and a prescription for benzodiazepines when shit gets real. But many of us are new to this restless and sleepless community; I didn’t like welcoming my formerly serene friends to the Club Collywobbles (sorry, it’s awful, I tried to do it nicely). So I went through the Lifehacker archives to find the best advice we had.

However, before you use any of our advice, know that we are not mental health professionals who are invaluable and worth considering. Finding a therapist can be challenging at the best of times, so here’s our guide to getting help. And if you or someone you know is in imminent danger of self-harm or suicide, contact the National Suicide Prevention Line at 1-800-273-8255.

Identify what anxiety does to you

First, it helps you know what’s going on in your brain when anxiety occurs. (“This is a rush of cortisol,” I told myself yesterday. “It looks like an ass.” Science!)

Make a plan for next time

Second, while yesterday was excruciating, we must face the possibility that more chaos could erupt in the next couple of weeks – and beyond. Even if nothing dramatic happens, waiting for, say, Inauguration Day can trigger your now hypersensitive alarm system. Here’s our guide to election night; many ideas can help you deal with any stressful event.

Learn How to Survive a Panic Attack

Many of you have recently experienced your first panic attack. Welcome my scared chicks. One panic attack does not mean you will have more, but the anticipation of the next attack can be paralyzing in and of itself. So again: the plan is good. Here’s how to cope with a panic attack using soft tones … me .

Use this BoJack panic attack hacker

Here’s a quick hack thanks to BoJack Horseman. You don’t have to wait for a full panic attack to use this technique. Whenever anxiety seems to be taking over, turn to the BoJack trick.

Curb the urge to self-harm

Many of us struggle with anxiety by hurting ourselves. It could be your brain’s way of taking control of a seemingly uncontrollable situation, or keeping it from disconnecting. If this is you, then you are not alone. Here are some apps to help you deal with this urge and (hopefully) feel more compassion for yourself.

Help your children

It is clear that adults are not the only ones dealing with anxiety today. If your child is struggling – and almost every child seems to be struggling to some degree – here are some ideas to help them.

Distracted

My favorite tactic for dealing with anxiety is to crawl under the (weighted) blanket and watch cartoons.

Or maybe you need a more proactive approach (but don’t get off the couch). Can we offer video games? Well, we just did.

As always, we are here for you. Let us know in the comments how you are doing. Email me if you need anything from us.

Updated 1/12/21 9:18 AM: Added information on resources for occupational therapists and suicide prevention assistance.

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