A panic attack’s terrible symptoms include a racing heart, lightheadedness, trouble breathing, and a crushing sense of approaching catastrophe. Many people claim that they experience a heart attack or almost pass out during these occurrences. Though it is not a life-threatening condition, a panic attack can be quite incapacitating. There are helpful techniques to deal with a panic attack should one occur.

1. Slow and Deep Breathing.

One indicator that could aggravate the impact of a panic attack is a quick and shallow breathing pattern. Training the parasympathetic nervous system to react calmly and take deep breaths helps one to cause physical relaxation. The “4-7-8” approach is to inhale deeply for four seconds, hold for seven, and then exhale for eight. This method will help you unwind and slow down your pulse rate.

 2. Understand You Are Having a Panic Attack

You must know that you are experiencing a panic attack to control it. Telling yourself things like, “This is a panic attack, not a heart attack,” helps you to reduce some of the irrationality and fear associated with such events. Remember that you are not in danger and that panic episodes are only momentary.

 3. Focus on Grounding Object.

Grounding strategies let you focus on something tangible and objective to reduce the terrible anxiety of a panic attack. Search for something close by and consider its texture, shape, or color. A thorough description can help you relax and take charge of the circumstances.

 4. Gently Unwind your Muscles.

Tension in your muscles aggravates a panic attack, leading to pain and worry. Tensing and releasing particular muscle groups will help you develop gradual muscular relaxation from the bottom of your body and up to your brain. This approach simultaneously calms your body and guarantees your brain you are safe.

 5. Practice Positive Thoughts.

Focusing on competing ideas usually makes one more nervous. Try repeating these positive affirmations to feel more in charge and at peace. Consider the following: “I can handle this” and “This feeling will pass.” These affirmations remind you that you are qualified to manage the panic attack.

 6. Visualize a Calm Environment

One powerful mental tool is visualizing. Close your eyes and picture yourself wherever, a calm room, a beach, or a mountain view. To help you acclimate, consider this peaceful place’s sights, smells, and sounds. Visualizing a calm scene helps one find peace of mind and relax.

 7. Search for Professional Support

Although self-help strategies are helpful, professional counselling can offer more thorough, long-term answers for controlling panic episodes. Cognitive behavioral therapy (CBT), which seeks to help patients identify and change the ways of thinking that set off panic attacks, can be pretty beneficial for those who experience them.

 If panic episodes are intolerable, seek professional help right away. Waves of Calm Counselling practice is focused on helping clients go beyond anxiety and panic episodes. Contact us to set up a session to regain control of your life.

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