Anxiety is a natural reaction. It is perfectly normal to feel anxious before an exam, at a medical appointment or even in a busy supermarket. In some cases anxiety can be overwhelming and result in a panic attack.
I first witnessed a panic attack at the age of 17 during a school exam. My friend who was sitting next to me forget to answer his last question and only realized towards the end of the allocated exam time.
I observed him breathing rapidly, clenching his stomach and shaking his legs fairly rapidly. I asked him after the exam if he was OK and he said he felt as if he was going to die in that moment. My friend informed me that he could not breathe and developed a severe churning sensation in his stomach. It was a panic attack, and for anyone who has ever experienced one they can be deeply distressing.
For those who experience anxiety from time to time I would encourage you to perform the 7/11 technique.
What is the 7/11 technique?
The 7/11 technique involves taking 7 deep breaths from your mouth, followed by 11 deep breaths from your nose. During your breaths you should focus on your counts and ensure that each breath is purposeful. When you take a breath feel the air entering your lungs and imagine the oxygen reaching every cell in your body. When you exhale feel that the nervousness and anxiety is escaping each time you exhale. It’s also important to picture or imagine a calming scene of nature. For example you could think of waves crashing, an autumn tree in the wind or snow falling on a winter’s night. Try to think of a scene of nature as opposed to a person/animal and try to maintain the same scene which is unique to you.
The 7/11 technique works through distracting your mind, improving oxygen levels and reducing carbon dioxide levels within your blood stream. Regular deep breathings also helps lower your blood pressure and creates an overall sense of calm.
I would encourage you to perform and share the above technique if you or anyone you know has symptoms of anxiety.
Mental health is extremely common, do not feel afraid to discuss your symptoms with your friends, family or employer. It is OK to explain to someone you are feeling anxious and need a few minutes. The technique above may not be suitable for everyone and is not a substitute for professional medical advice.