What are some ways to tackle a panic attack?
Last Updated: 01/26/2021 at 9:16pm
Dorothy Paige, MS Psychology
Licensed Professional Counselor
I believe that any issue that prevents one from living life to the fullest or prevents self love is defeating. I am committed to providing support to anyone who seeks help.
Top Rated Answers
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
Relax. Use breathing techniques and try and remain calm. after the attack is over, try and think of ways to avoid the trigger that caused the attack.
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
Listen to music, close your eyes and vision yourself somewhere you feel safe. You can also talk to people on your mobile phone via text messaging or by call.
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: 1)Breathe 2)Name five things you see 3)Breathe 4)Name four things you hear 5)Breathe 6)Name three things you touch 7)Breathe 8)Name two things you smell 9)Breathe 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
The Focus your thinking Trick. Focus on something quantifiable - like how many foods start with A or how many objects are notably red. Breathe slowly and name as many out loud as you can.
I know for me deep breaths work I know this sounds cliche but positive focus is everything during a panic attack
Breathe deep breaths, the main goal is to calm yourself down. Then use happy memories or happy phrases to calm your mind. When your mind and body are calmed, you've made it through.
I've found that breathing exercises can be very helpful. Sit down somewhere that is quiet and focus on breathing. Try to calm yourself down and focus on where you are at that moment.
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.
I like to start by taking deep breaths, 5 seconds in, and 5 seconds out, and continuing to do this until my heart rate calms down and I get my breathing under control. I also like to close my eyes while I do so and imagine a calm place that I have been to like the forest, or mountain covered in snow. This helps me relax my mind and soul and gain control over my body. It can be difficult at times but after trying it a couple of times, you can decrease the amount of time you are panicking.
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