2. Choose to live in the present.<\/strong> During the holidays, trauma-fueled panic attacks send many to the ER, convinced they\u2019re having heart attacks. If a medical exam confirms it\u2019s anxiety increasing your heart rate and causing the pain, you can take charge of what\u2019s happening in your brain and body. Start by changing your self-talk, saying something like, \u201cA panic attack can last only two to three minutes if I\u2019ll decisively manage it.\u201d Notice where you\u2019re breathing, changing your breaths from shallow to deep. Practice calm\/diaphragmatic breathing: <\/strong>To begin, inhale through your nose for three to four seconds, inflating your lungs and breathing so deeply that your belly goes \u201cout.\u201d Then, hold your breath for about two seconds before slowly exhaling through your mouth for four to five seconds, noticing your belly go \u201cin.\u201d To prevent hyperventilation, pause a second or two before taking another breath, and continue repeating this breathing process at a comfortable rate. As you breathe deeply, filling your lungs with life-giving oxygen, you\u2019re also allowing your body to relax. Proverbs 14:30 explains, \u201cA heart at peace brings life to the body,\u201d<\/em> and that is true! Take a deep breath now, focusing on enjoying this moment. [Since we breathe 24\/7, it\u2019s vital to consciously practice deep breathing throughout the day. If you wake up with an intrusive dream, simply breathe to move back into the present.]<\/p>\n 3. Many people choose anxiety medication without exploring other options.<\/strong> If you\u2019re already taking medication for anxiety, please don\u2019t stop without medical supervision, since doing so can cause significant side-effects. Although there are times when people need medication to survive, psychiatrist Dr. Daniel Amen explains, \u201cBeware that traditional treatment with anti-anxiety medications can be harmful to the brain. For example, benzodiazepines\u2014including Xanax, Valium, and Ativan\u2014suppress brain activity and can make the brain look toxic (shriveled or low in activity). They have also been found to increase the risk of dementia. Even more alarming is the fact that deaths from overdoses involving benzos quadrupled from 2002 to 2015, according to the National Institute on Drug Abuse. And a 2016 study found that the number of prescriptions being doled out for benzos has jumped by 67%. Now, an estimated 13.5 million American adults are popping these harmful and addictive antianxiety pills.\u201d Instead of allowing a prescription to be your starting point, practice the breathing technique mentioned in #2, above. And you can immediately begin managing disruptive thoughts. Click here to learn how: Overcoming Depression<\/a>.<\/strong><\/p>\n 4. Listen to music that inspires and encourages you.<\/strong> After the Grinch thought he\u2019d robbed Who-ville of Christmas by taking their gifts, he was astonished to observe \u201cEvery Who down in Who-ville, the tall and the small, was singing! Without any presents at all!\u201d Music can help us transform trauma and realize life itself is a gift.<\/p>\n\t\t\t\t![\"27_CHEditorialImages_LikeADance\"](\"https:\/\/corehealingfromtrauma.com\/wp-content\/uploads\/2019\/11\/27_CHEditorialImages_LikeADance-1024x576.jpg\" "\\"27_CHEditorialImages_LikeADance\\"")
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