(559) 460-0715

Family Therapist
  • Home
  • About Me
  • Services
    • Anxiety
    • Depression
    • Relationship Problems
    • Post-Traumatic Stress Disorder
    • Postpartum Depression
  • Blog
    • 2016
    • 2017
    • 2018
    • 2019
    • 2020
    • 2021
  • Contact

Methods to Calm a Panicked Mind

Jul 17, 2019

Anyone with anxiety knows that it can be hard to ignore the tell-tale feeling of a building panic attack. All too often, these feelings can pop up unprovoked, making the symptoms harder to deal with. Here are a few techniques that can help stave off those frantic thoughts:


Pay attention to your surroundings. Keeping your mind in the present can have a calming effect on your runaway brain. Imagine you are writing a story and you need to give a detailed account of the room you are currently in. How would you choose to describe the color of the wallpaper, the style of the furniture or even the other people in the room? Giving your imagination a specific task like this helps you to avoid going further down the path of panic.


Create phrases to repeat in times of stress. Whether it's a word that always seems to make you giggle or a song lyric that makes you feel confident, try to have those words in the back of your head when stress starts to rise. If you're in an environment where you can do so, say the phrase softly to yourself to give the words more power and keep you more focused.


Use a 'worry stone'. Find a stone or similar small object and keep it with you in a pocket, purse, or briefcase. When your mind starts to get agitated, hold your stone in one hand and rub your thumb back and forth across the surface. Notice how smooth or rough your particular object feels and concentrate on that. You can even pair this with the first exercise and think about how you would describe the texture of your object.


Controlled breathing. It's easy for things to get carried away when you feel anxiety creeping up on you, and your breathing is no exception. Many people experience shortness of breath and/or rapid heartbeat during times of panic, but by taking the time to notice your breathing we can slow down these symptoms. Breathe in slowly through your nose, counting up to 5 Mississippi as you do so. Then, exhale slowly out of your mouth, this time counting up to 7 Mississippi. Try this for at least one minute and see how your mind and body feel afterward.


Have faith. A big part of making it past a panic attack is believing and knowing that it will pass. Remind yourself in a kind way that you've made it through this before and can continue to do so. Take each day one at a time and feel free to reward yourself when you make it through a stressful situation, there's nothing wrong with celebrating little victories.


All of these strategies can be done privately, but that doesn't mean you have to deal with anxiety on your own. There's no need to feel scared or ashamed to talk to someone about how you feel, whether it's a friend, loved one, or even a professional. Reach out and contact us if you'd like to start working with a therapist. And remember, you are not alone in this.



Tags: Anxiety, Fresno Counselor, Fresno Anxiety Counseling, Panic Attacks
Category: Anxiety Therapy

Loading Conversation

Next »
« Previous

Category List

PTSD (31)
Couples Counseling (34)
Depression Counseling (43)
Family Therapy (20)
Anxiety Therapy (63)
Cognitive Behavioral Therapy (27)

Tag List

Self-care (1)
Stress and Anxiety (1)
Counseling for Depression (3)
Addiction Recovery (1)
PTSD Fresno Therapist (1)
Postpartum Depression Relief (1)
Living with PTSD (1)
PTSD Therapy (20)
Starting a New Job (1)
Business Anxiety (1)
Grounding Techniques (1)
Re-building Relationships (1)
Healthy Lifestyle (1)
Psychology (1)
Anxiety (27)
Therapy for Depression (1)
Death Of A Child (1)
Serotonin (2)
Reduce Anxiety (2)
Fresno Counseling (15)
What is PTSD (2)
Help Anxiety (1)
Mindfulness-based Cognitive Therapy (1)
Loss (2)
Trauma Therapist (1)
Adopted Children (1)
Health and Counseling (1)
Grounding Skills (1)
A Partner with Anxiety (1)
Family Therapy (24)
Fresno CBT Therapy (1)
Treating Anxiety Disorders (1)
Holiday Season Help (1)
Therapeutic Journaling (1)
relationships (2)
Minimize Anxiety (1)
Fight Anxiety (1)
What is Ecotherapy (1)
suffering from depression (1)
Fresno Cognitive Behavioral Therapy (1)
Anxiety in Kids (1)
Anxiety Relief (2)
CBT Benefits (1)
Depression Help (2)
Child Therapy (2)
therapy for anxiety (1)
new job stress (1)
Fresno Depression Counselor (3)
Teen Depression (1)
Relationship Help (2)
Body Image Induced Anxiety (1)
Trauma Therapy (1)
Fresno PTSD Therapy (4)
Workplace Anxiety (1)
Depression (21)
Therapy Tips (1)
Depression Tips (1)
Game Playing (1)
New Moms (1)
Bankruptcy (1)
Defeating Anxiety (2)
Weight Loss (1)
Cognitive Behavioral Therapy Exercises (1)
Social Anxiety (1)
PTSD Family Therapy (1)
Relief from Anxiety (1)
Grounding (1)
Child Anxiety Therapy (1)
PTSD Counseling (2)
Cognitive Therapy (1)
Depression Counseling Tips (1)
Reconcile Relationships (1)
Anxious (1)
Work Together (1)
How to Deal with Anxiety (1)
Working Together (1)
Poetry (1)
PTSD Therapist (13)
Group Therapy (1)
Dating Anxiety (2)
Addiction Therapy (2)
Dealing with Anxiety (1)
Fresno Depression Therapy (4)
Fresno CBT (2)
Relieving Your Anxiety (1)
Depression Counseling (23)
Anxiety Struggles (1)
post-traumatic stress disorder (3)
anxiety therapy in Fresno (1)
Reasons to Seek Counseling (1)
Depression Questions (1)
Find a Depression Therapist (1)
Trauma and PTSD (1)
CBT in Fresno (1)
Alleviating Anxiety (1)
Self-Talk (1)
Depression Cure (1)
Anxiety Attacks (1)
Jodi Mitchell Therapist (1)
Depression and Anxiety (1)
Communication Classes (1)
Depression Therapy (19)
Fresno Couples Counselor (4)
Family Counseling (1)
Blended Families (1)
Your Mind (1)
MBCT (1)
Battling Anxiety (1)
Fresno Counselor (17)
Fresno Depression Therapist (2)
Family Therapy Options (1)
Successful Relationships (1)
Benefits of Couples Counseling (1)
Hygge (1)
Thinking Positively (1)
Fresno Depression Counseling (1)
Relationship Therapy (2)
Relationship Counseling (7)
Anxiety Therapy (41)
communication (2)
Couple Counselor. Fresno Couples Counseling (1)
Acute Anxiety (1)
Therapy Treatments (1)
Banishing Anxiety (1)
Life Changes (1)
Relationship Therapist (2)
Nice Guy vs. Bad Boy (1)
Anxiety Control (1)
Spouse Who Suffers from Anxiety (1)
family stress (1)
PTSD and Trauma (2)
Beat Depression (1)
Counseling Fresno (1)
First Responders (1)
Marriage Counseling (3)
Fresno Therapists (1)
psychotherapy (2)
Bilateral Stimulation (1)
Cognitive behavioral therapy (28)
Substance Abuse (1)
Anxiety Help Methods (1)
Psychoanalysis (1)
EMDR (1)
Antidepressants (1)
CBT Teaching Techniques (1)
CBT Therapy (2)
Teen Anxiety (1)
Depression Healing Solutions (1)
Anxiety Counseling (20)
Coping Mechanism (1)
Manage Depression (1)
Narrative Exposure Therapy (1)
Racing Mind (1)
Anxiety Therapist (14)
Fresno CBT Therapist (5)
Addiction (2)
Pandemic Struggles (1)
Stress (3)
Adolescent Therapy (1)
Depression Counselor (6)
Panic Coping Tactics (1)
Marriage Counselor (1)
PTSD Symptoms (1)
Fresno PTSD Therapist (5)
Therapy (1)
Severe Anxiety (1)
Seeking Guidance (1)
Cognitive Behavior Therapy (1)
CBT Therapist (9)
Anxiety Attack (1)
Sadness (1)
Fresno Family Therapist (6)
Young Adults and Anxiety (1)
Anxiety and PTSD (1)
Red Flags (1)
Couples Counseling (28)
Family Communication (2)
Fresno Couples Therapist (6)
Holistic (1)
Stress Relief (1)
Depression Healing (1)
Self-Quarantining (1)
Fresno Couples Counseling (5)
Anxiety Symptoms (2)
Anxiety Help (7)
Overcoming Anxiety (1)
Counseling (4)
Risk of Suicide (1)
Couples Therapy (9)
Therapy Help (1)
CBT (27)
Anxiety Treatment (1)
Lifestyle Changes (1)
Depression Symptoms (1)
Pets for Anxiety (1)
Pandemic Anxiety (1)
Fresno Anxiety Therapist (6)
Parent Relationship (1)
Move Forward (1)
Depressive Disorders (1)
Cognitive Behavioral Therapist (5)
Relationship Anxiety (1)
Panic Attacks (3)
Anxiety in Children (1)
Benefits of Therapy (1)
Talk Therapy (1)
Combatting Anxiety (1)
Loss of a Child (1)
Get Help (2)
Fresno Anxiety Therapyy (1)
Counseling Help (1)
Couples Communication (2)
Change (1)
PTSD Help (2)
Depressed (4)
Individual Therapy (2)
Anxiety Therapis (1)
Family Drama (1)
Holiday Depression (1)
Family Therapist (7)
improve your relationship (1)
Relieve Your Anxiety (1)
Anxiety in Women (1)
Couples Counselor (9)
COVID19 (1)
Distressing Thoughts and Emotions (1)
Fresno Therapist (77)
Dealing with Loss (3)
Family Help (1)
Mental Health (2)
Benefits of EMDR (1)
Holiday Stress (3)
EMDR Therapy (1)
About Anxiety (1)
Anxiety Tips (12)
CBT Help (1)
Struggling with Anxiety (1)
Cannabis (1)
Fresno Anxiety Counselor (2)
Anxiety and Depression Therapy (1)
Toxic Relationships (1)
Anxiety Counselor (5)
Major Depressive Disorder (1)
Post Traumatic Stress Disorder (3)
Pets Help Children with Anxiety (1)
CBT Treatment (1)
Loving Your Spouse (1)
CBT Counselor (1)
Covid-19 (1)
Frantic Thoughts (1)
Have PTSD (1)
Handling Anxiety (1)
Relationship Advice (1)
Narrative Therapy (1)
Fresno Family Therapy (7)
Fresno Couples Therapy (1)
Supporting Your Partner (1)
Family Counselor (1)
Suicidal Teen (1)
Anxiety Disorders (2)
Growth and Healing (1)
Postpartum Depression (2)
Trauma (5)
Families with PTSD (1)
PTSD (25)
Fresno Family Counseling (1)
Adjustment Disorders (1)
Depression Myths (1)
Therapy and Depression (1)
Change Thoughts (1)
Art Therapy for Depression (1)
Prioritizing Mental Health (1)
Alleviate Anxiety (1)
Couples Counselin (1)
Coronavirus Stress (1)
Corona Virus Anxiety (1)
Feel Better (1)
Ecotherapy (1)
Depression Therapist (7)
Coping with Anxiety (4)
Panic (3)
PPD (1)
Alleviate Anxiety and Depression (1)
Anxiety and Dating (1)
Relationship Counselor (2)
Self-Care Tips for Teens (1)
Fresno Therapy (14)
Couples Therapist (5)
Fresno Anxiety Counseling (3)
Fresno Anxiety Therapy (3)

Tag Cloud

  • Fresno Family Counseling (1)
  • Postpartum Depression Relief (1)
  • New Moms (1)
  • Depression Questions (1)
  • Alleviate Anxiety (1)
  • Relationship Therapy (2)
  • Living with PTSD (1)
  • Family Communication (2)
  • Death Of A Child (1)
  • Fresno Family Therapy (7)
  • Loss (2)
  • Risk of Suicide (1)
  • Pandemic Anxiety (1)
  • PTSD Therapist (13)
  • PTSD Counseling (2)
  • Art Therapy for Depression (1)
  • CBT Counselor (1)
  • Relationship Anxiety (1)
  • Anxiety in Kids (1)
  • Working Together (1)
  • Loss of a Child (1)
  • Anxiety Counselor (5)
  • Psychoanalysis (1)
  • Fresno Counseling (15)
  • Severe Anxiety (1)
  • Reasons to Seek Counseling (1)
  • Families with PTSD (1)
  • Holiday Depression (1)
  • Fresno CBT (2)
  • Depressed (4)
  • Reduce Anxiety (2)
  • Suicidal Teen (1)
  • Fresno Family Therapist (6)
  • Workplace Anxiety (1)
  • post-traumatic stress disorder (3)
  • Family Therapist (7)
  • Relief from Anxiety (1)
  • PPD (1)
  • Adopted Children (1)
  • Depression Healing Solutions (1)
  • Narrative Exposure Therapy (1)
  • Business Anxiety (1)
  • Fresno Depression Counseling (1)
  • Benefits of Couples Counseling (1)
  • Bilateral Stimulation (1)
  • Anxiety Counseling (20)
  • Grounding (1)
  • First Responders (1)
  • Prioritizing Mental Health (1)
  • Re-building Relationships (1)
  • Major Depressive Disorder (1)
  • Depression and Anxiety (1)
  • Counseling for Depression (3)
  • Pets Help Children with Anxiety (1)
  • Psychology (1)
  • Change Thoughts (1)
  • Self-Talk (1)
  • family stress (1)
  • Relationship Counseling (7)
  • Anxiety Help (7)
  • CBT Help (1)
  • Fresno Anxiety Therapyy (1)
  • Fresno CBT Therapist (5)
  • Family Help (1)
  • About Anxiety (1)
  • Anxiety Relief (2)
  • Thinking Positively (1)
  • Couples Therapist (5)
  • Anxiety Therapist (14)
  • PTSD Fresno Therapist (1)
  • communication (2)
  • Group Therapy (1)
  • Coping with Anxiety (4)
  • Anxiety and PTSD (1)
  • Alleviate Anxiety and Depression (1)
  • Alleviating Anxiety (1)
  • Counseling (4)
  • Anxiety (27)
  • Relationship Advice (1)
  • Fresno Therapists (1)
  • Stress (3)
  • Spouse Who Suffers from Anxiety (1)
  • Therapy Help (1)
  • Minimize Anxiety (1)
  • Couple Counselor. Fresno Couples Counseling (1)
  • Depression (21)
  • Substance Abuse (1)
  • Anxiety Treatment (1)
  • suffering from depression (1)
  • Benefits of EMDR (1)
  • Couples Communication (2)
  • Relieve Your Anxiety (1)
  • Depression Tips (1)
  • Beat Depression (1)
  • Fresno Couples Therapy (1)
  • Teen Depression (1)
  • Family Counselor (1)
  • Nice Guy vs. Bad Boy (1)
  • Reconcile Relationships (1)
  • Anxiety Struggles (1)
  • Couples Counseling (28)
  • Trauma and PTSD (1)
  • Marriage Counseling (3)
  • Anxiety Attack (1)
  • PTSD (25)
  • Combatting Anxiety (1)
  • PTSD Symptoms (1)
  • Cognitive Behavior Therapy (1)
  • Ecotherapy (1)
  • Addiction Recovery (1)
  • Relieving Your Anxiety (1)
  • Defeating Anxiety (2)
  • Racing Mind (1)
  • Counseling Help (1)
  • Dating Anxiety (2)
  • A Partner with Anxiety (1)
  • Treating Anxiety Disorders (1)
  • Depression Counseling (23)
  • Addiction Therapy (2)
  • Anxiety Help Methods (1)
  • What is PTSD (2)
  • Self-Quarantining (1)
  • Anxiety and Dating (1)
  • Fresno Depression Therapy (4)
  • Red Flags (1)
  • Mindfulness-based Cognitive Therapy (1)
  • Family Therapy (24)
  • Adjustment Disorders (1)
  • Body Image Induced Anxiety (1)
  • CBT Therapist (9)
  • Work Together (1)
  • Fresno Anxiety Counseling (3)
  • Life Changes (1)
  • Therapy Tips (1)
  • Anxiety Disorders (2)
  • Fresno Anxiety Therapy (3)
  • Relationship Counselor (2)
  • Anxiety Therapy (41)
  • Trauma Therapist (1)
  • Depression Myths (1)
  • Distressing Thoughts and Emotions (1)
  • Anxiety Attacks (1)
  • How to Deal with Anxiety (1)
  • Post Traumatic Stress Disorder (3)
  • Fresno Anxiety Therapist (6)
  • Individual Therapy (2)
  • Help Anxiety (1)
  • Fresno Couples Counselor (4)
  • Depression Help (2)
  • Coping Mechanism (1)
  • EMDR Therapy (1)
  • Stress and Anxiety (1)
  • relationships (2)
  • Change (1)
  • What is Ecotherapy (1)
  • Young Adults and Anxiety (1)
  • Benefits of Therapy (1)
  • Grounding Techniques (1)
  • Antidepressants (1)
  • Pets for Anxiety (1)
  • Battling Anxiety (1)
  • Depression Symptoms (1)
  • Growth and Healing (1)
  • Couples Counselin (1)
  • Therapy for Depression (1)
  • Fresno Anxiety Counselor (2)
  • Anxiety Tips (12)
  • Anxiety Control (1)
  • Anxiety Therapis (1)
  • Panic (3)
  • Weight Loss (1)
  • Struggling with Anxiety (1)
  • Feel Better (1)
  • Cannabis (1)
  • Successful Relationships (1)
  • Overcoming Anxiety (1)
  • Family Therapy Options (1)
  • Hygge (1)
  • new job stress (1)
  • Relationship Help (2)
  • Child Therapy (2)
  • Loving Your Spouse (1)
  • Fight Anxiety (1)
  • Anxious (1)
  • PTSD Therapy (20)
  • Postpartum Depression (2)
  • Depression Therapy (19)
  • Bankruptcy (1)
  • CBT (27)
  • Cognitive Behavioral Therapist (5)
  • Teen Anxiety (1)
  • Holiday Season Help (1)
  • Find a Depression Therapist (1)
  • therapy for anxiety (1)
  • Toxic Relationships (1)
  • Fresno Therapy (14)
  • anxiety therapy in Fresno (1)
  • Family Counseling (1)
  • Coronavirus Stress (1)
  • Stress Relief (1)
  • Self-Care Tips for Teens (1)
  • Get Help (2)
  • Addiction (2)
  • Narrative Therapy (1)
  • Parent Relationship (1)
  • Depression Counseling Tips (1)
  • Trauma (5)
  • Corona Virus Anxiety (1)
  • Depression Therapist (7)
  • CBT Teaching Techniques (1)
  • Cognitive Behavioral Therapy Exercises (1)
  • Anxiety and Depression Therapy (1)
  • Starting a New Job (1)
  • Supporting Your Partner (1)
  • Depression Cure (1)
  • Covid-19 (1)
  • CBT Therapy (2)
  • Sadness (1)
  • CBT in Fresno (1)
  • Fresno Counselor (17)
  • Trauma Therapy (1)
  • Mental Health (2)
  • Fresno PTSD Therapist (5)
  • Blended Families (1)
  • Fresno Therapist (77)
  • Panic Coping Tactics (1)
  • Depression Healing (1)
  • Cognitive Therapy (1)
  • psychotherapy (2)
  • Child Anxiety Therapy (1)
  • Depression Counselor (6)
  • Pandemic Struggles (1)
  • Grounding Skills (1)
  • Fresno Cognitive Behavioral Therapy (1)
  • COVID19 (1)
  • Move Forward (1)
  • Healthy Lifestyle (1)
  • Acute Anxiety (1)
  • Game Playing (1)
  • Banishing Anxiety (1)
  • PTSD Family Therapy (1)
  • Fresno Couples Counseling (5)
  • Counseling Fresno (1)
  • Fresno CBT Therapy (1)
  • Couples Counselor (9)
  • Frantic Thoughts (1)
  • Seeking Guidance (1)
  • PTSD and Trauma (2)
  • Anxiety in Women (1)
  • Fresno PTSD Therapy (4)
  • improve your relationship (1)
  • Handling Anxiety (1)
  • PTSD Help (2)
  • Holiday Stress (3)
  • Manage Depression (1)
  • Fresno Couples Therapist (6)
  • Social Anxiety (1)
  • Communication Classes (1)
  • Marriage Counselor (1)
  • Health and Counseling (1)
  • MBCT (1)
  • Therapy and Depression (1)
  • Holistic (1)
  • Talk Therapy (1)
  • Therapeutic Journaling (1)
  • Therapy Treatments (1)
  • Depressive Disorders (1)
  • Anxiety Symptoms (2)
  • Dealing with Anxiety (1)
  • CBT Benefits (1)
  • Fresno Depression Counselor (3)
  • Your Mind (1)
  • Couples Therapy (9)
  • EMDR (1)
  • Serotonin (2)
  • Therapy (1)
  • Dealing with Loss (3)
  • CBT Treatment (1)
  • Lifestyle Changes (1)
  • Anxiety in Children (1)
  • Adolescent Therapy (1)
  • Self-care (1)
  • Relationship Therapist (2)
  • Panic Attacks (3)
  • Have PTSD (1)
  • Family Drama (1)
  • Poetry (1)
  • Cognitive behavioral therapy (28)
  • Jodi Mitchell Therapist (1)
  • Fresno Depression Therapist (2)
 

Archive

2019

  • Oct
  • Nov
  • Dec

2020

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

2021

  • Jan
  • Feb
  • Mar
  • Apr

Family counseling therapy for marriage, families, behavioral, depression & anxiety by a certified therapist serving:

  • Frenso
  • Kingsburg
  • Oakhurst
  • Vialia

Contact

  • (559) 460-0715
  • jodimitchellmft@gmail.com

©2025 Jodi Mitchell. All rights reserved.