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Panic attackscan be extremely difficult to deal with.
They typically come on suddenly, bringing on escalating feelings of dread and anxiety.
Although not life-threatening, panic attacks can be frightening, disorienting, and mentally and physically exhausting.
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Remind yourself that your symptoms cannot hurt you and know thatit will soon pass.
Learning to breathe deeply and slowly is essential in controlling your panic attacks and reducing your fear.
When panic attack symptoms start to escalate, try tofocus on your breath.
Letting go of tension throughout your body can really help you remain calm during a panic attack.
While using a deep breathing technique,mentally scan yourself.
Bring awareness to every part of your body, noticing any tension, and intentionally relax that area.
For instance, maybe your shoulders have migrated up to your ears.
Try rolling your shoulders to loosen them up.
Changing your environment can also put you in a better headspace.
Find another room to be in or go for a quick walk while focusing on your breathing.
Mental distractions such as counting can also help you escape your panic symptoms.
You might try counting from one to 10 out of order.
you’ve got the option to also combine your counting with your breathing exercise.
you could even try something a bit more challenging, like counting backward from 100 by threes.
Try a Mantra
you could also shift your focus by repeating positive affirmations to yourself.
Replace these types of thoughts with more encouraging statements.
attempt to repeat to yourselfaffirmationslike I am safe, I will get through this, or I am strong.
If you have been experiencing persistent panic attacks, check that you discuss your symptoms with your doctor.
Depending on your symptoms and needs, your treatment plan may include prescribedmedicationandpsychotherapy.
Your doctor will be able to assist you in using effective ways to cope with your panic attacks.
For example, regular exercise has been found to help lower stress and anxiety levels.
This can be done through the use of apanic diary,personal journal, ormood and anxiety chart.
Write down potential triggers, successes, and setbacks.
Winerman L.Suppressing the ‘white bears’.Monitor on Psychology.
2011;42(9):44.
