If you’ve ever experienced a panic attack, you know firsthand the name is apropos. Within seconds you can go from feeling quite well and “ordinary” to experiencing absolute dread and fear. And often with no obvious trigger. It’s a horrible way to live.
Here are some powerful ways you can stop panic attacks in their tracks, especially since you don’t have to feel like a helpless victim of these attacks:
1. RECOGNIZING WHAT’S HAPPENING
If, in the moment, you can recognize that you are having a panic attack & not a heart attack, you can begin to calm yourself instantly. It will pass, and you will be okay. And once you gain some calm, you can employ further techniques.
2. DEEP BREATHING
Hyperventilating is a common symptom of a panic attack. Breathing in an erratic pattern tends to make the attack intensify.
Conversely, deep breathing can reduce the symptoms of a panic attack and bring you back to a calm state. Breathing slowly & deeply signals to the rest of your body that the “threat” is gone, and you can get out of “fight or flight” mode.
3. CLOSE YOUR EYES
Some people can become triggered by things in their environment. If this happens to you and you find yourself in a fast-paced environment with too many stimuli becoming overwhelmed, close your eyes while taking some deep, slow, full breaths.
4. PRACTICE MINDFULNESS
Panic attacks tend to cause a feeling of detachment or separation from reality. Mindfulness meditation is powerful because it can help you stay fully present in the here and now. In addition, meditation has been shown to relieve stress and anxiety.
5. GET HELP
Cognitive-behavioural therapy (CBT) & other mental health treatments have been shown to help people suffering from panic attacks.
If you are interested in exploring treatment options, please contact me. I’m here to help and answer any questions you may have.
SOURCES:
https://www.healthline.com/health/how-to-stop-a-panic-attack
https://www.medicalnewstoday.com/articles/321510
https://www.verywellhealth.com/how-to-stop-a-panic-attack-5202930
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