How to stop panic attacks FASTER! (without practice)

Рет қаралды 74,983

Күн бұрын

How to immediately calm down in 30 seconds using the diving reflex, a dialectical behavior therapy distress tolerance TIP skill.
Special thanks to Elizabeth S., Tyler D., Anna H., Arnt J., Collin P., Evan A., Imran M., Sam D., Ryan L., Sophie Y., Ahmed Y, Israel P., Neuro Transmissions, Eric E., Eve P., Lauren K., BrainCraft, Aaron F., Samuel H., Marisa H.,Tae T., Steve M.,, Bryan T., Nicky C., Samuel A., Anton T., Jennifer C., Shanda W., Saleem H. P., and Sri S. for making this episode possible! Learn how you can help me make The Psych Show and get exclusive behind the scenes access in return at / thepsychshow .
Topics discussed:
* Dive Reflex
* DBT tip skill
* DBT tipp skills
Learn more:
- How the Dive Reflex Extends Breath-Holding: www.scientificamerican.com/ar...
- The Mammalian Diving Response: An Enigmatic Reflex to Preserve Life? www.ncbi.nlm.nih.gov/pmc/arti...
Connect with Ali:
Twitter ► / alimattu
Facebook ► / thepsychshow
Instagram ► / alimattu
Snapchat ► / alimattu
Patreon ► / thepsychshow
Email ► ali@thepsychshow.com
Website ► alimattu.com/
THE PSYCH SHOW! Creating mental health videos that educate, entertain, and empower! Produced, written, and edited by clinical psychologist Ali Mattu, Ph.D. All videos are provided for informational purposes only and do not constitute clinical advice.
If you or someone you know needs help immediately, you should take one of the following actions:
- call 9-1-1 in the United States or your country's emergency number: en.wikipedia.org/wiki/List_of...
- call the Lifeline at 1-800-273 TALK (8255) in the United States or a global crisis hotlines: www.iasp.info/resources/Crisis...
- text START to 741-741 in the United States or visit chat.suicidepreventionlifeline...
- go to your nearest hospital emergency room

Пікірлер: 147

@drali 5 жыл бұрын

Have you ever used the diving reflex? How'd it work for you?

@Fabieisthebest 5 жыл бұрын

I love this! I did this with my clients in a group, everyone was laughing soooo hard!!! Also, it works! Thank you so much for your videos.

@NateCrownwell 5 жыл бұрын

I haven't used the diving reflex before but I am going to try it :)

@justicekane9893 3 жыл бұрын

Do you need unhalers

@lovelylinda8891 3 жыл бұрын

Yes, I've actually discovered this naturally. What I do leave a bowl of water in the refrigerator overnight or for a few days. I make my bowl extra special for myself by putting a capful of Florida Water in in it (it has a soothing floral scent) and I place a cinnamon stick or two in it as well. Recently, what I've been doing is dipping a soft, white in the bowl and gently apply it to my face after squeezing it out. It really does work to soothe me and relax my mind. I also use it during headaches or when I feel one coming on. It's very helpful.

@NAS26JI 3 жыл бұрын

This is really intriguing. Might explain why swimming has always calmed me.

@cheesedoosh Жыл бұрын

Can we appreciate that this man actually delivered with putting his head in the bowl? I didnt think he would lol

@drali Жыл бұрын

Gotta practice what I preach 🙌🏽

@cheesedoosh Жыл бұрын

@@drali Its actually been helping me too, although I cant put my head in a bowl. I use cold water from a water bottle and hold my breath. So thank you!

@elysetwichell9974 4 жыл бұрын

My counselor taught me this and I use it when I'm having panic attacks.

@drali 4 жыл бұрын

Your counselor is awesome!

@2077MK 4 жыл бұрын

The Psych Show 😂 true

@sarahpressman6566 5 жыл бұрын

I've noticed that walking outside in the cold helps me to calm down and even cheer up sometimes. Unfortunately, I live in Texas and it's only winter for a few weeks, then it transitions back to 100+ degrees. I'm looking forward to trying the diving reflex! :)

@bicianimations1895 3 жыл бұрын

Sarah Pressman omg i thought i was the only one who enjoyed cold walks outside

@ceciliareyes6394 2 жыл бұрын

I noticed this tonight. Does help.

@behtor6643 2 жыл бұрын

Take shower with cold water

@jknowles409 Жыл бұрын

Me too! I also live in Texas so the cold days a very few and far between!

@kristacullen9407 3 жыл бұрын

My counselor told me about this yesterday and it 100% stopped me from having a full blown panic attack

@Julia_BH 3 жыл бұрын

That is wonderful! So happy to hear. Full blown panic attacks are some of the most terrifying and traumatizing experiences a person can go through.

@NateCrownwell 5 жыл бұрын

Amazing episode Ali! Thank you so very much for all these videos! I love all of them!

@artbylain9316 4 жыл бұрын

When I'm upset I go on walks and it usually helps, especially when it's cold out. It helps bring me out of my head and back into my body. I'm definitely going to try this because I think it will help! It's awesome of you to share your expertise and knowledge on KZfaq where everyone can see. Thank you!!

@YourFavoritePlatypus 5 жыл бұрын

I literally was putting a Tupperware dish full over water in the fridge while I was watching this going to definitely try this next time it comes up. I squeeled when you shouted me out wasn't expecting that. You're awesome thank you

@sgreenbe74 Жыл бұрын

This is a wonderful video for teaching my favorite DBT skill. I am directing many of my clients to this post.

@Pruelaroo 5 жыл бұрын

Oh my god! I do this sort of without knowing what it is, if I am feeling very overwhelmed to calm myself I seek out cold water to calm myself.

@tiborszalay2812 5 жыл бұрын

I can't thank you enough for making this video. I have a lot of stress and anxiety and now I finally understand why I love Winter. :) I will also definitely use these methods when I try to bring down my strong emotions, let it be anxiety, stress or anger. Thank you!

@MusicalChelC 5 жыл бұрын

i honestly can't wait to try this! I watched your managing stress video but this looks awesome for when you need something ASAP!

@sassy2277 2 жыл бұрын

This is fantastic! One of the best explanations of the TIP skill I have ever heard. And I LOVE and appreciate how you discuss that use of these skills does not solve the problem, but help us to not make a difficult situation any worse. So many practitioners miss that part and if we do not help clients understand that vital component, we are not helping them as best we can. Thank you!

@ssj5goku28 5 жыл бұрын

Amazing video Dr. Mattu. This is a skill that I will surely be using with my clients from now on.

@drali 5 жыл бұрын

Thank you! Hope it is helpful for some of your clients 🙌

@marliesk3043 5 жыл бұрын

Thank you! I wish I had known this sooner. But, I will keep it in mind if I should get into an intense emotion situation in the future.

@andrewtschramm 5 жыл бұрын

Very cool! And interesting to see how your energy changed after doing the exercise. Thanks!

@drali 5 жыл бұрын

Thanks for watching!

@l.g.8028 4 жыл бұрын

Dr. Mattu, thanks so much for helping people through your videos. Please keep up the wonderful work, personally I think you are an amazing human being!

@drali 4 жыл бұрын

Thank YOU for the awesome and kind message!!!

@l.g.8028 4 жыл бұрын

The Psych Show always looking forward from your kind wisdom! Greetings from Guatemala

@hillkillr 5 жыл бұрын

I work at a restaurant. Walk-in freezer seems like it could do the trick.

@DB-xm6bg 3 жыл бұрын

Have worked in a restaurant, also have panic attacks: can confirm that walking into the walk-in freezer for a minute or two really helps when overwhelming senses of panic or dread hit.

@Sleepyer2681 5 жыл бұрын

I love this video. I've always enjoyed exposure to cold when I'm stressed. I did not know about it's use in dbt... Awesome.

@bangboom123 5 жыл бұрын

This is super interesting. Thanks for the video!

@drali 5 жыл бұрын

Thanks for watching!

@islareid8182 4 жыл бұрын

I figured this skill out on my own when I had the stomach flu. And now I use it every time I feel panicky or sick. I usually just get in the shower and turn on the cold water though. Completely shocks me out of whatever scary symptoms or emotions I'm experiencing. It wasn't until later that I learned about the TIP skill in my DBT group and I was like, 🤯 omg!! I do that!! I do that!! 😂

@ambermelrose6771 5 жыл бұрын

I was first introduced to the dive reflex in physiology but It is awesome to see it applied to help people with intense emotions.

@drali 5 жыл бұрын

It's well known that deep breathing can be used to change emotions but much less common for people to connect the dive reflex with emotions. Hopefully this video can help more people use it as a tool for dealing with tough emotions.

@WilliamShakspere 5 жыл бұрын

The ice chewing tip has worked really well for me personally. But I had no idea the diving reflex was even a thing, thanks so much for making this video!

@DrAdnan 5 жыл бұрын

We did this in a physiology lab to test the dive reflex, but I never thought to use it to calm down!

@PersonalGrowthNow 3 жыл бұрын

Very cool. Thank you!

@CC-yq9kv Жыл бұрын

Thanks for explaining this! Now I know why I always feel better when I floated face down in a cold swimming pool. Some times my head clears up completely and neck muscles are super soft really weird I thought because usually heat helps relax the muscle knots. It’s not easy to be in the cold swimming pool and I get Raynaud’s too every time. I will definitely try your method with a bowl of cold water!

@Fido-vm9zi 2 жыл бұрын

Fantastic!

@7robynm 5 ай бұрын

Thank you! I use this for SVT episodes.

@sparkeli4513 3 жыл бұрын

I really wasn't expecting a 11 minutes video for a 30 second trick.

@prettypuppy6752 3 жыл бұрын

Yes! This is a very good exercise for treating an SVT attack too ( Supra Ventricular Tachycardia)

@ladysfirst8825 5 жыл бұрын

I'll have to keep this in mind

@smythers2882 5 жыл бұрын

Really helpful thanks

@loricrockett-owens5117 Жыл бұрын

I had intense panic attacks for two months after unexpectedly losing our mom, i learned to drink ice water. That started helping. Of course I'm in grief counseling and on medication prescribed by my doctor and amazing support family and friends. But it started with the ice water , sipping ice water and taking ALOT of breaks.

@theevilpleb9719 Жыл бұрын

What did you drink before?? 🤨

@notebookluvr Жыл бұрын

Thank you for sharing this video. When I am having panic attacks, I watch random KZfaq videos about panic attack management, and this was very helpful for me. I also wanted to share something else that helps me, not sure if it would work for others. I get a medical type disposable face mask and put it under my nose. As you may know, it's usually hard to breathe when having a panic attack so that is why I put it under. I put a couple drops of peppermint oil on the edge of the mask, by my nostrils. This really helps me calm down because I am constantly breathing in the peppermint oil. It's naturally cooling, and I like the smell. I'm not sure how this actually helps me, but it does. I was panicking when I started playing your video (first time I've ever seen it). When you started talking about cooling, it made me wonder if I could use peppermint oil. I have done this with lavender oil too, but I really like the effect of the peppermint oil. I work with a couple people who don't smell so great so I do this often at work with the peppermint oil, but I don't usually have panic attacks at work. Hopefully this tip helps someone else. If you try it and it works for you, please leave me a comment. Just curious if it is just me or not. Or just a fluke.

@badespassbarbie 5 жыл бұрын

Wow, thanks a lot. I have to definitely try that. I did DBT training before but haven't heard of the diving reflex. 🤝

@drali 5 жыл бұрын

Happy to help! I think it's a newer skill that was added into the updated DBT workbook. I don't think it was in the original version.

@badespassbarbie 5 жыл бұрын

@@drali Could be possible. My experience with dbt happened years ago but I'm always looking forward for learning new things & your channel does provide so much good stuff based on latest books. So i appreciate your work A LOT. And also you're a quite handsome person which makes it even more delightful to listen to you. Have a nice day & greetings from Germany.

@mysticalcreature2718 4 жыл бұрын

It's really helpful...sometimes I even do it for fun and I love it🤩😅

@linkalipski 5 жыл бұрын

I have never tried it myself but it was used in different forms on the BPD ward I worked on. We would get them ice packs to calm them down or for them to focus on during dissociations. On occasions, they could do a cold water bath immersion or just the feet. Near the end of my work there, nurses were trying to introduce the water face immersion. Unsurprisingly it didn't make them jump in joy for it. Most would just say now but some tried. I didn't know the technique as you describe it and if I knew, I would have been able to implement it better for them. Also thinking maybe a wet towel, cloth or piece of clothing laid on the face might do the trick.

@seshafarmspalmarosa1267 2 жыл бұрын

Thank you for sharing sir .....

@ip-l934 5 жыл бұрын

Intense video!!! Tackling things with the nervous system its always so amazing and interesting. And its awesome we share that reflex wirh all vertebrades! How cool is that?!

@drali 5 жыл бұрын

So cool right?!?

@ejroehrs Жыл бұрын

This is the BEST tool I have in my kit for dealing with my anxiety. I get really debilitating anxiety attacks and a few rounds of dunking my face in a bowl of ice water almost totally resets me.

@anuraagbhatia9621 5 жыл бұрын

Really helpful

@gabriellemorellisinger1608 2 жыл бұрын

Thanks!

@drali Жыл бұрын

No problem!

@bicianimations1895 3 жыл бұрын

I really like going outside when its cold and go for a walk outside at night, it feels very nice

@meghanpfeiffer 3 жыл бұрын

Oh my goodness, I have misophonia and I freaked when he put the ice in his mouth. I'm so happy that you didn't show it for people like me!

@V1RU5420 5 жыл бұрын

just punched a few holes into my wall 2 min ago. this comes exactly at the right moment... so out of controll

@monterinmycloset 5 жыл бұрын

Whoa I was doing this without even knowing it. When I'm anxious sometimes I'll just grab an ice cube from the freezer and rub it on my face lol. Also when I was in school my friends would always give me weird looks because I would rub my cold water bottle on my face (especially during tests and such lol)

@TheSM4ster 2 жыл бұрын

I think theses techniques would work well for me, I will definitely try them. My biggest issue is that my heartrate goes up out of nowhere (pretty sure through subconscious stress), breathing techniques help but what causes me more anxiety is worrying about my heart rate.

@heyitstwan Жыл бұрын

Me too

@ambikawolf664 2 жыл бұрын

I have a habit of doing this. It goes back many many years.

@ssatva 5 жыл бұрын

Okay talk about left field, but I was at a BDSM seminar in the early 90s, where 'Altered States in Play' was being discussed, and while I don't think the term was used, it actually was something that some people reported and talked about. A lot of stuff about endorphins, changing your relationship to pain and stress by owning it (as a willing participant), etc. but that 'cold water effect' actually came up, if I am remembering correctly. And it was being used therapeutically; there was a fair bit of talk about 'stuff that happened in scene that I now do out of scene because that was useful!' sort of thing. I know I'm late to the party here, but just in case you get a chance to see this, thanks for sharing, and reminding me of that! Also--I now wonder, are there other effects that are part of the BDSM experience that have ended up in a clinical context? Not necessarily from studying BDSM though that would be fascinating, but like this, something that has another context that was explored, and ended up explaining the BDSM experience? Very glad to have found your channel, so many things to learn!

@Nataclumsy 4 жыл бұрын

Is this why taking off goggles and jumping into a cool pool feels so nice and magical when you first jump in

@victorvillacis6764 Жыл бұрын

I’m mad that I didn’t know about this earlier

@oliviawhisper 5 жыл бұрын

I defintely could have used this technique yesterday. I was attacked by a cat outside and I couldn't stop crying and wheezing like I couldnt breathe. No matter what I tried I couldnt calm down until about an hour later

@Sleepyer2681 5 жыл бұрын

Hence cold showers lol Love it!

@gaoshikui88 4 жыл бұрын

I dunked my head into the sink and suddenly I feel like I can't even hold my breath for 10 seconds. Is this normal?

@unleashingpotential-psycho9433 5 жыл бұрын

Nice

@drali 5 жыл бұрын

Thanks!!!

@babaganouche9605 2 ай бұрын

My psychologist sent this to me. I am going to try this, using a cold eye mask, ice cubes, cold shower and going for a walk in the cold depending on the situation.

@sakshimalik3632 4 жыл бұрын

Is there any provision of counseling?? How can we contact you??

@questionableuncle2498 5 жыл бұрын

Doing this almost makes me feel panic in a calm way

@zen_27 3 жыл бұрын

Hey! I'm new here and my panic attack is like every night and i can't sleep well what shoud I do?

@paisleydreamzzz 2 жыл бұрын

i do this with just a washcloth under really cold water, wring out, and lay over my face. not the same but it helps when i am someplace where the bowl or bottle is not available.

@aurelioduarte-encinas8211 5 жыл бұрын

I haven’t used dive, but have used the ice technique. :)

@drali 5 жыл бұрын

Holding ice is great, especially if you're in a situation where it's impractical to do the dive reflex.

@venusbeautygirl 2 жыл бұрын

how do I do this at work? I just got a new job and on training and its causing anxiety and panic attacks. I don't know how to deal as I am dealing with math transactions and I am having trouble even doing the job feel nauseas and sick to my stomach

@Carlatantka 3 жыл бұрын

What if my heart rate doesn’t go down? I am doing it 3 times a day due to my bad vagus nerve tone but is this normal for it not to go down and I use ice as well and hold my face for 20-30 seconds 6 times.

@prettypuppy6752 3 жыл бұрын

Have you had your heart checked out for SVT? That is a common cause of a sudden very rapid racing heart. I go through it too so I understand how awful this is for you to experience. How are you doing now as your post was 2 months ago? God Bless you Carla 🙏🏼❤️🕊

@thewheelchairlife6935 2 жыл бұрын

I tried this with an ice pack and it works

@SarahElise-so3sy Жыл бұрын

Yeh, it helps me calm down.. for those 30 seconds only

@bibiasf4723 2 жыл бұрын

I’m new to this and looking for the best phone app to check heart rate?

@aurelioduarte-encinas8211 5 жыл бұрын

What recommendations do you have in helping talk someone into do this technique?

@drali 5 жыл бұрын

With all emotional regulation and distress tolerance skills it's about trial and error. Some will work, some won't. Some will work for a while and then no longer work. Some will always be great tools to use. The only way to find out if it will help someone right now is to try. So a lot of what I do is talk to someone about the pros and cons of trying and seeing how it goes (assuming there are no medical reasons for avoiding this skill).

@louminisalouminios9559 Жыл бұрын

Lol i discovered this on my own with a cold bottle. Another thing that helps my anxiety is eating candied ginger (without sugar better prob) and for stopping to cry when ive vried too many times, eating ice cubes.

@szbts1495 3 жыл бұрын

Can someone please suggest a good app to check heart rate on iPhone. Thank you.

@MatrixNeo1 2 жыл бұрын

I'll try it and let you guys know if work

@luizac5580 4 жыл бұрын

How often can you do this?

@tonigallaher7620 Жыл бұрын

I tried today and my heart rate went down 8 points and I felt better. My issue is that I have a reaction in my nervous system after I do things to my nervous system. I have burning and anxiety in my nerves. This happens when I take herbs, meds, etc. so I feel a release at the time and then a anxiety rxn later. Dr. Thinks it’s just more of the anxiety in my body. 😢 should I continue doing it?

@brennascott980 2 жыл бұрын

What book were you referring to?

@sreemoyeeroy6338 2 жыл бұрын

How will i do this when im in public places in transports

@Julia_BH 3 жыл бұрын

Does anyone use this technique while actually scuba diving and can attest that it works there too?

@Roberto-dd1te 5 жыл бұрын

Could you develop any sort of tolerance if you do this very often?

@drali 5 жыл бұрын

I don't think so, it's a biological reflex.

@vaishnavidang8864 4 жыл бұрын

sir can you please suggest some good books for advance knowledge of psychology. please....

@drali 4 жыл бұрын

Check out my video on essential psychology books: kzfaq.info/get/bejne/ebRkhLh7xqjXdoU.html

@jasonhowery59 Жыл бұрын

I currently am having issues with sleep anxiety or night anxiety. I feel tired but when I go to bed something in me panics, might be the thought of not breathing or the anxiety of not getting any sleep. I recently came off Cymbalta from the no sleep side effects and others. Now I can’t make it through the night without jumping up and out of bed awake. Will this help me? Desperate for help….

@cathleen_s 6 ай бұрын

When I came off Cymbalta I had these symptoms ❤.

@mrwassef 4 жыл бұрын

So you’re saying if I get a bit hot headed I can dunk my face in ice water for 30 secs and it’ll cool me down?

@heatherleflore8395 3 жыл бұрын

Yeah im go out side in the cold helps me level out for a min till i got back in the house and it hits me agin

@joshuahopper5479 3 жыл бұрын

I don't understand how people feel better in the cold. I always get angrier in the cold. It makes everything more frustrating.

@faithskinner 3 жыл бұрын

I thought the same thing when I first heard of this. But try it when you are steaming mad. It just has to cover the area around the eyes and nose- as he shows in the video. It's not as bad as I imagined. May take a few attempts, but it works- even for use who are cold-phobic.

@martyca6 3 жыл бұрын

I am the opposite heat makes me angrier. I can't stand the Heat

@joshuahopper5479 3 жыл бұрын

I tried this and made a mess with the water. It didn't help lol. I thought I was going to drown and it was very uncomfortable. My stress got worse afterwords.

@annaberg1200 Жыл бұрын

When I go to dr, I panic. How do I do that?

@montsergirl 4 жыл бұрын

That’s really interesting! I would absolutely love to try this when things are too hectic at work, but as a girl who wears mascara this isn’t one I could do other then in my home lol. But I will try the water bottle idea!😊

@kibummmm 4 жыл бұрын

Time to go waterproof!

@janicebatya8145 4 жыл бұрын

Try a gel pack from the freezer, or one of those instant cold ice packs, I’ve used both ..saves mascara & works exactly the same!

@Roberto-dd1te 5 жыл бұрын

I tried it but as soon as I put my face in the water I felt an intense urge to breathe. My heart rate went from 75 to 90ish. =(

@drali 5 жыл бұрын

Totally get that. Try putting cold water in a ziplock bag and place that on your face instead.

@sib2389 Жыл бұрын

How do I do this with water while I’m driving 🥲

@drali Жыл бұрын

NEVER do this WHILE driving. Pull over, park, then try this.

@Rohit-jv7nl 3 жыл бұрын

imagine ur anxious about drowning

@leighmorrison4362 3 жыл бұрын

I don't see how this would be practical mid rage. Few people when that angry take the time to make a nice bowl of water and ice and stick their face in it.

@ashsash3438 5 жыл бұрын

so waterboarding is actually stressrelieving and calming ?

@drali 5 жыл бұрын

This simulates diving into cold water. Waterboarding simulates drowning.

@ambermelrose6771 5 жыл бұрын

I think the trick is to do it yourself willingly rather than be tortured

@MikMilman 5 жыл бұрын

I would love to see you do a video on Wim Hof. Also text me back thanks ;)

@drali 5 жыл бұрын

I think I sorta already did: kzfaq.info/get/bejne/bM6Jmc91s9_Meps.html. Also, you must be texting an old number. I'll send you the new one now.

@Itshillaryyyy 3 жыл бұрын

8:13

@keeperoflostsouls13 5 жыл бұрын

Oh that's terrifying... 😶 I'd be afraid of drowning... I know I wouldn't, but thats terrifying... Sorry man.

@drali 5 жыл бұрын

Totally understand. You could always try putting cold water in a large ziplock bag and placing that on your face instead.

@therapyreacts Жыл бұрын

Is it okay for pregnant women to do?

@drali Жыл бұрын

Talk to your OB/GYN first.

@happygolizzieliz1817 3 жыл бұрын

Just listening to the 1st couple of minutes of this video distracts from intense emotion lol

@user-no8ek3xs5p 10 ай бұрын

28．氷沢山？冷たいだろうね

@cumiadupee410 2 жыл бұрын

What a great coping skill! I have a fear of driving over bridges next time I do this I’m gonna dump a bucket of cold water over my head and hold my breath sounds like a great way to not have an accident so awesome and applicable in any situation.