Dealing with anxiety attacks and feeling overwhelmed can be challenging, but there are several strategies you can try to help manage these feelings. Since you mentioned that breathing methods and talking to friends haven't always worked, here are some additional techniques that may be helpful:
Grounding exercises: When you feel overwhelmed, try grounding techniques to bring your focus back to the present moment. You can do this by focusing on your senses – touch something with different textures, listen to soothing sounds, or describe objects around you in detail.
Mindfulness and meditation: Practice mindfulness or meditation regularly. This can help reduce anxiety and train your mind to be more present and less preoccupied with worries. There are various guided meditation apps and resources available to get you started.
Exercise: Physical activity can be an excellent way to release built-up tension and stress. Engage in activities you enjoy, such as walking, running, yoga, or dancing, as they can have positive effects on your mood and overall well-being.
Journaling: Writing down your thoughts and feelings can provide a sense of relief and clarity. It can also help you identify patterns and triggers for your anxiety, making it easier to address them.
Seek professional help: If your anxiety is severe and interfering with your daily life, consider reaching out to a mental health professional, such as a therapist or counselor. They can work with you to develop coping strategies and provide support tailored to your specific needs.
Limit caffeine and alcohol: Both caffeine and alcohol can exacerbate feelings of anxiety. Consider reducing or avoiding them, especially during times when you're feeling overwhelmed.
Progressive muscle relaxation: This technique involves tensing and then releasing different muscle groups to promote physical relaxation. It can help alleviate overall tension and anxiety.
Create a calming space: Designate a space in your home where you can relax and unwind. Fill it with things that bring you comfort, such as calming music, scented candles, or books.
Set boundaries: Learn to say no to additional commitments or tasks when you're feeling overwhelmed. Prioritize self-care and make time for activities that help you relax and recharge.
Consider medication: In some cases, medication may be prescribed to help manage anxiety. Consult a healthcare professional to discuss whether this option might be suitable for you.
Remember that dealing with anxiety is a process, and what works for one person might not work for another. Be patient with yourself and keep trying different techniques until you find a combination that helps you manage your anxiety effectively. If you're ever feeling overwhelmed and need immediate support, don't hesitate to reach out to a crisis hotline or seek emergency medical assistance.