5 Tips to Power Through a Panic Attack

"Here are five tips to reduce the physical symptoms of anxiety.

1. Take Slow, Deep Breaths

When anxiety spikes, you are likely engaging in shallow, rapid breathing. Changing the rhythm of your breath can stimulate your parasympathetic nervous system, which signals your body to relax. The key is to breathe slowly from your abdomen and increase the duration of your exhalation. A common technique is to inhale through your nose for four seconds and exhale through your mouth for eight seconds.

2. Cold Exposure

Even though more research is needed, cold exposure is garnering attention for its potential mental health benefits. Even drinking some cold water or holding onto an ice cube can reduce anxiety. When work gets hectic, I find it helpful to splash cold water on my face for a few seconds. You can even turn on the A/C if you feel anxious during your drive.

3. Physical Activity

Studies show that exercise reduces anxiety through different biological and psychological mechanisms. Biological changes include lower sympathetic nervous reactivity and an increase in the availability of anti-anxiety chemicals such as serotonin.

4. Relax Your Muscles

Anxiety is characterized by muscle tension. In an effort to brace itself from potential danger, your body tenses up by raising your shoulders, clenching your jaw, and tightening your upper back and neck. Different types of relaxation techniques have been shown to be effective in reducing anxiety. Notice where your body holds its anxiety and stretches those muscles.

5. Hold Your Ground

The worst thing you can do when anxiety strikes is to have anxiety about your anxiety. Feeling helpless will further spiral your anxiety out of control. Maintain your composure. The key is to recognize your signs of anxiety and to implement your coping strategies as soon as possible.

Finally, if you are experiencing any difficulty with anxiety symptoms, please contact your local healthcare provider or mental health professional for help. In case of a mental health emergency, please call 911 or go to your nearest emergency department. This article does not constitute medical advice."

Read the complete article available at Psychology Today!

Reflection:

How do you deal with panic attacks?

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