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The power of the number 10 to combat panic attacks and anxiety

Self help tips for those who deal with being over stressed.

By Cheryl E PrestonPublished 4 years ago 3 min read
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There is power in 10

Most everyone has probably heard someone say that when you are angry count to 10 before you react. Certain exercises are done in sets of 10 repetitions and both the Bible and numerology indicate that 10 is a number of completion. Antibiotics are often given in a 10 day supply and things are often judged on a scale of one to 10. This number can also be beneficial when trying to prevent your body from responding to stress.

If you have been diagnosed by a medical profession as having panic and anxiety attacks then you understand how serious they can be. Even with medication and therapy, certain situations can catch you off guard and wreak havoc on your mind and body. The good news is there things you can do that will help you participate in your own recovery and bring relief. Each suggestion is related to the number 10.

Medical disclaimer

If you are on prescription drugs please do not stop them and always discuss any changes with your health care provider. The following suggestions are not cures, but may assist you in slowing down and breathing better which will relax you and keep blood pressure from spiking.

Breathe deeply

Breath

Often when we are overly stressed our breathing is sporadic. Deep breathing can calm, relax and decrease blood pressure levels. When you feel yourself becoming overwhelmed try taking a slow deep breath through your nose holding it for a few seconds, then exhale through your mouth. Do this in two or three sets of 10 until you begin feeling better.

You can also do sets of 10 by inhaling through your mouth, holding for a few seconds then exhaling through your nose. Another way to calm down and increase oxygen flow is to close your eyes and place a finger over your left nostril. Inhale through your right nostril then exhale from your mouth. After 10 repetitions , repeat with a finger on the right nostril.

Fresh air to the rescue

When you feel a panic or anxiety attack coming on, you might experience lightheartedness, dizziness or feel as if you might faint. There could be ringing in the ears, a sense of blacking out and or chest pain. It’s important to know your body and recognize any signs that something more may be going on than panic and anxiety. If you are not certain please dial 911.

Most people who have dealt with anxiety and panic recognize the familiar symptoms. If you are certain that’s all that is going on then go outside for some fresh air. Do the deep breathing exercises in sets of 10 and allow fresh oxygen to flood your body. The combination of slow deep breaths and fresh air should help you feel much better.

Tea time

Enjoy a cup of tea

Make your favorite hot tea then sip it slowly. Count to 10 each time before you take another drink. This should calm and relax you as well as lower your heart rate. Dipping allows the liquid to slowly enter your body.

Take 10

It’s important to recognize your triggers and do what you can to keep them from overwhelming you. A good motto to use is “Take 10.” Whenever possible stop what you are doing and relax for just 10 seconds to refocus. Step away from the computer, cell phone or tablet and close your eyes for a few moments. This works well when you are unable to do the breathing exercises.

Take a 10 minute walk

A brisk walk will loosen up your joints as well as bring some relaxation. Try to walk for at least 1o minutes at least once a day. A 10 minute walk is about a half mile for most people. If you walk in one direction for a 10 minutes you will have completed a mile when you return home. Fresh air, exercise and sunshine are all beneficial for lifting our mood.

Simple methods of 10

When you feel panic and or anxiety creeping up on you there are quite a few stress busters you can do in sets of ten. If you own a stress ball, try squeezing it 10 times in each hand. Tap your fingers on a desk or chair or your feet against the floor in sets of 10. Try opening and closing your eyes slowly 10 times in a row. Rub one hand across your stomach in circular motions in sets of 10 and do the same with your forehead.

The goal is to pull away from your situation just enough to help your body relax itself. Once you incorporate these tips, you may find they come to you with ease and become part of your daily routine.

mental health
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About the Creator

Cheryl E Preston

Cheryl is a widow who enjoys writing about current events, soap spoilers and baby boomer nostalgia. Tips are greatly appreciated.

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