I find that when I start to feel anxiety symptoms, I take extra slow, deep breaths. By doing this, I force my parasympathetic nervous system to kick in (P reminds me of PEACE rather than the sympathetic nervous system (S stands for STRESS). It is impossible to have both engaged at the same time. The peaceful parasympathetic nervous system produces a calm and relaxed state as when feeling safe. The stressful sympathetic nervous system is the fight or flight energy that kicks in when I need to get away for safety so my blood flow goes to the arms and legs for increased muscle usage. My clear thinking brain is almost acting secondary to my body moving for safety.

After I see that I truly am safe and that this experience is an internal response to a past experience or fear, I force my body to kick in the PEACEFUL parasympathetic nervous system with deep breathing and visualizing myself safe and relaxed. Since oxygen and blood flow is going to my brain fully, I can think clearly and calmly and make wise choices like altering my environment or removing myself from the stressful situation.

increased heart rate increased alertness or restlessness more blood flowing in the muscles of the arms and legs, possibly causing shaking or jitters less blood flow in the digestive system so more blood is available to the arms and legs, possibly causing dry mouth or abdominal discomfort dilated pupils (for better vision) constricted blood vessels in the skin and open sweat glands, leading to paleness or clamminess rapid/shallow breathing, lightheadedness increased heart rate heightened senses and energy tightness in muscles fear of danger and loss of control worry compulsive behavior avoidance of people or places increased adrenaline, nor adrenaline, and cortisol fight/flight or freeze response sympathetic nervous system is engaged

Head to the Dealing With Depression page, where you can see Janet's article on Depression and her site and book recommendations.