There are some great apps on your phone.

You will have to play around and find the one you like best. Here are a few I found to be helpful.

1. Calm

2. Headspace

3. Aura

4. Be Okay: panic attack and anxiety relief by Helena Leitao

There is a KJV bible app called you version. It pops up a daily bible verse and it always knows the right one to send depending on what is going on that day. :)

Here are a few methods I have found to be helpful when feeling a panic attack coming on and or during one.

GROUNDING EXERCISE 1:

Look around you

5 things you see

4 things you feel

3 things you hear

2 things you smell

1 thing you taste

You can repeat a few times until he feels better. do it in different rooms if needed.

BREATHING EXERCISE:

1. Deep breath in for four secs

2. Hold for 7 seconds

3. Exhale breath for 8 seconds

4. Repeat at least three times.

GROUNDING EXERCISE 2:

1. Rate anxiety/panic attack on a scale of 1-10.

2. Sit up straight and tall. Place your feet on the floor and relax your shoulders.

3. Breath slowly and deeply.

4. How many windows are in the room?

5. How many electric outlets are in the room?

6. What does the chair you’re sitting in feel like? Is it soft, rough, cold, warm?

7. What color are your pants and shoes?

8. What do you hear?

9.what material is the floor made of? Is it dirty or clean? Do you see any imperfections?

10. Name your favorite tv show

11. Name 5 shapes

12. Name 5 colors

Rate your anxiety again. If it’s still over a five, repeat exercise.

LEGS UP THE WALL EXERCISE

( google it)

ANOTHER EXERCISE:

Lay on the floor, flat on your back. Breath in for 8 seconds and ball your fist up as tight as you can like you’re angry. Hold breath and fists as tight as you can for 5 seconds and then breathe out slowly. Repeat 5x

Things you can do throughout the day to help.

Random hugs. Full wrap your arms around each other embraced hugs. Hold hug for at least 3 seconds. Would do this at least 4x a day. Hugging is also powerful during the attacks.

Holding hands is just as powerful as hugs. Hold someones hand during an attack if possible.

Both of these naturally will ..

1. Reduce stress

2. Increase feel of emotional connection

3. Increase his feel of security

4. Reduces pain

As for other simple things that have helped.

Walking

Hot showers!!! Especially during the night attacks.It doesn’t matter if it’s 4am or 4pm.

Music music music

Here is a link to one of my favorite and most helpful songs when feeling anxious. It has calmed me many times. Listen more than once if needed.

https://m.youtube.com/watch?v=oRqt8V6A_UI

On bad nights, placing my bible under my pillow has helped a lot!

Here are a few of my goto verses:

PHILLIPIANS 4:6-7

Psalm 55: 2

Psalm 61: 2

Psalm 62: 8

Joshua 1: 9

Two of my favorite..

1 Peter 5:7

Casting all your care upon him; for he careth for you.

Exodus 14:14

The Lord shall fight for you, and ye shall hold your peace.

I’ve also made little my own anti anxiety basket with things from dollar tree. Doing a puzzle or playing with little trinkets like this helps and they are all only $1.

Wow! That’s a lot but I REALLY hope you can find something that helps. Sending prayers 😊

Stress reliefs

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