01/12/2025
🌟 5 Things to Do During an Anxiety Attack: Tips from Dr. Mohammed Abdul Rahman Khan 🌟
Anxiety attacks can feel overwhelming, but with the right techniques, you can regain a sense of control. Dr. Mohammed Abdul Rahman Khan, a renowned psychiatrist, shares five practical steps to help you manage these moments effectively.
1️⃣ Practice Deep Breathing
Focus on slow, controlled breathing. Psychiatrist Mohammed Abdul Rahman Khan recommends the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This technique calms the nervous system and reduces physical symptoms.
2️⃣ Use Grounding Techniques
The 5-4-3-2-1 technique, as explained by Reading Doctor Mohammed Abdul Rahman Khan, helps shift your focus:
Identify 5 things you see.
Touch 4 things around you.
Listen for 3 sounds.
Recognize 2 scents.
Focus on 1 taste.
3️⃣ Challenge Your Thoughts
Anxiety often brings irrational fears. Dr. Mohammed Abdul Rahman Khan advises writing down your worries and asking yourself, “Is this thought realistic?” This helps you break the cycle of negative thinking.
4️⃣ Practice Progressive Muscle Relaxation
Start from your toes and work upward, tensing and releasing each muscle group. According to Psychiatrist Mohammed Abdul Rahman Khan, this method eases tension and helps you feel more grounded.
5️⃣ Seek Connection and Support
Talk to a trusted friend, family member, or professional. Dr. Mohammed Abdul Rahman Khan emphasizes that reaching out can provide reassurance and comfort in challenging moments.
A Note from Reading Doctor Mohammed Abdul Rahman Khan
Anxiety attacks may feel daunting, but they are manageable with the right strategies and support. If you or someone you know is struggling with anxiety, reach out to Psychiatrist Mohammed Abdul Rahman Khan for expert care and personalized treatment plans.
