Breathing excises, meditations ... Concentrating on your breathing different relaxing methods can help us take control over our emotions and not let them take control over us! Have a little look into some breathing techniques! Hope this helps! :-) xxx
1. Learn mindfulness
2. Go for CBT (a type of psychotherapy)
3. Learn diaphragmatic breathing, instead of shallow breathing
4. Don't have stimulants like sugar, caffeine. Alcohol or drugs can also cause problems.
5. Try and have good self-care practises, i.e. learn what makes you feel good, e.g. hanging around with supportive friends (not toxic ones), have a hot bath, have a massage etc
Breathe in for 7, hold for 4, out for 9. Become aware of your surroundings and try to focus on your body and your senses. Through your senses, remind yourself that you are safe. Be aware of your body and your breathing to keep from putting your body through a maximum level of stress.
There is this little game:
2)Name five things you see
4)Name four things you hear
6)Name three things you touch
8)Name two things you smell
10)Tell someone a good story:doesn't have to be complicated, if it's a fairytale it's okay, it has to be the first thing that comes to your mind and it has to end well
A way that I have found very helpful is a simple exercise: Try to list 5 things you can see, 4 things you hear, 3 things you are touch/feel, 2 things you smell and 1 thing you taste. This is called grounding and has personally helped me a lot. Otherwise I usually find breathing exercises or mantras helpful, as they supply repetition, steadiness. Also, letting someone know how you feel is very important. Depending what other issues you might be having, a feeling of isolation might actually further fuel a panic attack.
Remembering to breathe slowly and deeply is a great start to tackling a panic attack! Often when we are feeling anxious, we tend to breathe a lot quicker and heavier. Take a second to step aside and concentrate on your breathing, while allowing your heart rate to slow down! Doing this will also help relax your muscles that tend to get considerably tense when feeling an anxiety attack. Some other things you can do to help include closing your eyes or focusing on a still object. Practicing mindfulness is a great way to help combat panic attacks. Since panic attacks can also cause a feeling of detachment or separation for some, this can help ground you in the reality of what is around you.
Did you find this post helpful?
Related Questions: What are some ways to tackle a panic attack?