You may fear losing control of yourself and, quite possibly, your sanity.
Below are some simple tips you might use to help ease common symptoms of a panic attack.
At a Glance
Panic attacks can be overwhelming and downright scary.
Tim Kitchen/The Image Bank/Getty Images
A few useful techniques include deep breathing, progressive muscle relaxation, distractions, and gradual exposure.
They may recommend anti-anxiety medications that can combat feelings of panic.
Take a Breath
Panic attacks can literally feel like they are taking your breath away.
You may feel like you are hyperventilating, choking, or experiencingshortness of breath.
you might learn to gain greater control over your body’s muscle response to stress through practice.
Then, switch to the left side.
Do the same for your legs, starting with your right foot.
Don’t forget to relax your facial muscles, as there is often a lot of tension held there.
venture to soften your forehead, relax your jaw, and ease your neck.
Despite wanting the panic to stop, your thoughts may be keeping you from feeling calm.
When faced with negative thoughts associated with a panic attack, try todistract your mindand refocus.
As the panic attack takes its course, divert your attention to more pleasant thoughts.
It may be helpful to think about something that makes you laugh or tovisualizea tranquil scene.
it’s possible for you to venture to think of a funny joke or imagine a beautiful sunset.
Affirm more positive statements to yourself.
Over time yournegative thinkingpattern will begin to give way to more encouraging views.
Remain aware of your feelings and remind yourself that it will not overtake you.
Your physician or health care provider may recommend medication to help treat your panic attacks.
Anti-anxiety medications, known as benzodiazepines, can providefast relief for panic symptoms.
These skills will be most effective if you practice them when you are not in a state of panic.
Takeaways
With patience, perseverance, and consistency, your panic attacks can be managed.
You are most likely much braver than you think you are.
Over time, you may begin to recognize your own courage as you continue to conquer panic attacks.
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