‘Tapping’, a technique used to help reduce anxiety has piqued interest online across the UK, with searches increasing by 376% since Boy George used the technique in the I’m A Celebrity Jungle.

Whilst the technique has already been trending across TikTok, with 1.1 billion views for the #tapping hashtag, fans of TV show, I’m A Celebrity, recently noticed campmate Boy George tapping his face and neck to help him remain calm during his time in the jungle.

Anxiety attacks are extremely common, often triggered by certain situations, places and activities, alcohol, drugs or just a build-up of general worry and stress over a period of time.

Kate Bithell, a mental health nurse at Delamere, shares the benefits this mindful ‘tapping’ technique has on someone experiencing symptoms of anxiety.

“This anxiety-reducing method, which involves repeatedly tapping yourself on the face and neck – what is believed to be an emotional freedom technique (EFT) – is used to help relieve feelings of stress, depression and anxiety, by altering the body’s energy to restore balance.

“Tapping begins at the top of the head before working down the side of the face and neck all the way to the underarm. This physical action of tapping certain points helps to relax our nervous system by disrupting our “fight or flight” response, therefore increasing the number of endorphins in our body.

“The tapping also aims to help distract a person from their feelings of stress and allows them to focus on their body and regulate their breathing instead. This is a process used to help control anxiety and improve a person’s ability of self-awareness.”

For those who may experience regular feelings of anxiety, the experts at Delamere have shared some signs and symptoms of an anxiety attack and four things you can do at home to manage these symptoms.

Physical and mental signs and symptoms of anxiety attacks:

When we experience stress, our bodies go into overdrive causing certain regions of the brain to become hyperactive.

During an anxiety attack, the body irrationally goes into ‘panic mode’ for no apparent reason causing rapid breathing, increased heart rate, sweating and shaking.

Physical effects of anxiety attacks can include:

Churning stomach

Dizziness

Restlessness

Headache

Fluttering heartbeat

Sweating

Insomnia

Teeth grinding

Nausea

Urge incontinence

Mental effects of anxiety attacks can include:

Tension

Fear

Dread

Paranoia

Incessant worry

Depression

Overthinking

Approval seeking

Flashbacks

Hallucinations

Panic attacks can be incredibly frightening, and it can be hard to overcome the symptoms on your own, which is why you may feel you need to seek help.

However, to begin, there are four things you can do yourself at home to manage symptoms:

Practice your breathing

The body’s natural response to fear is to get as much oxygen into our systems as possible, which forces us to take rapid, shallow breaths. Focus on slowing down your breathing, taking long, deep breaths, in through your nose and out of your mouth. Delamere uses focused breathwork and grounding techniques to help guests overcome anxiety with support from their peers.

Do regular exercise

Exercise has multiple physical and mental benefits. Yoga can help to calm the mind and focus your energy elsewhere. While aerobic exercise is especially good for managing stress levels, relieving tension and boosting your mood.

Retrain your brain

While your anxiety attack is happening, try to continue with normal activities. Tell yourself that this moment will pass and focus on something else. Some anxiety sufferers use the 3-3-3 technique – name three things you can see, three things you can hear and move three parts of your body.

Look after your body

Stress can cause low blood sugar which increases feelings of panic. Eating regular, well-balanced meals helps to stabilise your blood sugar and reduce symptoms.

It’s also important to avoid substances that can make panic attacks worse, such as caffeine, tobacco, alcohol and other drugs.

Studies show that substance use disorders and anxiety attacks often go hand in hand. Drinking alcohol and taking certain drugs, especially opiates or cannabis, can induce a feeling of calm and intense pleasure, which lessens the sense of panic.

If this becomes the only way someone can cope with stress and fear, dependence can develop which eventually leads to addiction.