(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

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

Tag List

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

Tag Cloud

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

Archive

2019

  • Jul
  • Aug
  • Sep
  • 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.