A panic attack can be so overwhelming that it leaves you feeling powerless and out of control. The individual may suffer symptoms like sweating, feeling dizzy, and a sense of doom may also follow the panic attacks. On a brighter note, there are ways to control a panic attack, one of which is breathing slowly and deeply. Following is a list of strategies that can aid in difficult situations.
Practice Deep Breathing
With a feeling of panic approaching, breathing could sometimes turn into gasps, with sounds of incoherency accompanying the rapid heartbeat and sweat. In such situations, breathing exercises can slow your heart rate and calm your body.
A simple method is the 4-4-4 technique:
- For a count of four, take a deep breath through your nostrils.
- For another count of four, hold your breath.
- For the last count of four, softly release the breath through your mouth.
Repeating this exercise has been proven to help alleviate panic symptoms and at the same time, leads back the focus to the present.
Ground Yourself Using the 5-4-3-2-1 Method
For most of the individuals, one of the best approaches to take care of panic would be to take deep breaths. The 5-4-3-2-1 method is one of the Effective methods;
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
By using your senses and diverting your focus from your racing thoughts, this practice helps you feel more in control and grounded.
Focus on Positive Affirmations
Self-criticism exacerbates fright and distress, which may help trigger a panic attack. Affirming statements to oneself can significantly change that.
During a panic attack, try repeating phrases like:
- “This feeling will pass.”
- “I am safe.”
- “I am in control.”
With time, it is likely that such affirmation will transform how one thinks.
Engage in Muscle Relaxation Techniques
Physical strain is a common side effect of panic episodes. One excellent technique to relieve this stress and encourage calmness is progressive muscle relaxation, or PMR.
Begin by contracting a specific muscle group, like the fingers in a hand, for five seconds and then relaxing it while paying attention to the feeling of relaxation. Advance through your body starting from your toes to gradually your neck and head region. This method makes you feel less overwhelmed by panic symptoms and more in tune with your body.
Use a Calming Object or App
You can quickly concentrate your mind by carrying a soothing object with you. This could be a stress ball, a smooth stone, or even a comforting picture.
Calm, Headspace, or Breathwrk are anxiety relief apps that use a variety of interesting breathing exercises, meditations, and even grounding techniques for those who deal with panic attacks. If you’re tech-savvy, try using these apps.
Connect with a Trusted Person
When a person feels like they are about to have or are having a panic attack, speaking to someone whom they trust such as a family member, a close friend, or a Counselor in Mooresville can provide immediate relief. Sometimes, it is just a matter of a calm voice that can ease a person’s panic attack; or telling them that they are safe.
Seek Professional Help
The self-help strategies and use of apps to reduce anxiety is beneficial, but it is worth noting that experiencing consistent and severe episodes of panic would require further intervention. You can learn long-term coping skills and discover the underlying reasons for your panic attacks with the assistance of a licensed anxiety counselor in Mooresville.
Cognitive-behavioral therapy is an excellent form of therapy that can help people with panic disorder. The focus of this therapy is to alter unhealthy thought patterns associated with anxiety and replace them with appropriate responses.
Equip Yourself To Fight Panic Attacks
If you are suffering from panic attacks, it is vital to equip yourself with techniques that can help you to minimize their occurrence in your life. You can gain confidence in controlling panic attacks and keeping them from interfering with your day-to-day activities by putting these techniques into practice. Anxiety and panic attacks should not be treated lightly and if you are suffering from the same then contact a Counselor in Mooresville.