Having a panic attack puts a person in the most vulnerable and fearful state they've ever been in. Without knowing a way to deal with it someone may be in a panic for hours. Here are 5 simple ways to deal with and prevent panic attacks
1. Get distracted - The worst place to be during a panic attack is in your head. Shifting one's focus from the inside to the outside world frees you from the feedback loop of negative thoughts that comes during an attack. Some ways to do this are -
a. One immediate way is to put all your attention on a sound in the environment. If possible it may help to sit down and close your eyes.
b. Get one of your favorite songs stuck in your head, maybe even sing some
c. Go for a walk somewhere peaceful. Bringing some relaxing music along will help
d. Watch some TV, comedy
e. Read a book
2. Give yourself a break - The best way to prevent a panic attack is to lower the level of stress in your life. If you feel overwhelmed by work, school, or even life in general be sure to take breaks from the busyness. Consider lowering your workload or taking a holiday for yourself.
3. Breathe from your diaphragm - During a panic attack breath becomes shorter, quicker, and gets trapped in the chest. The need for air becomes greater during this time due to the physical stress on the body. Breathing from the diaphragm instead of the chest allows you to take in much deeper breaths. This is as simple as letting the breath sink into your belly. Place one hand on your stomach and one on your chest - you'll be breathing from your diaphragm when your stomach rises and your chest and shoulders stay put.
+ Another great way to control you heart rate through breath is breathing in quickly and releasing it slowly. As we breathe in our heart rate and blood pressure rises, and as we breathe out it lowers. By increasing the time breathing out your heart rate and blood pressure will lower. Continue this until you feel more calm and relaxed
4. Face your fear - If your panic attack is coming from a phobia or irrational thought pattern the only way to truly get rid of it is to face it. Ask questions about where this fear or thought comes from and if it's really logical or not. Take it apart piece by piece with rational questions and create new, positive thought patterns.
5. Talk to someone- If things aren't working on your own there's no shame in going to someone else for help. Being able to open up and talk to another person without feeling judged is very healing. Try talking to a few different therapists and find the right one for you.
These 5 tips have helped me get past my panic immensely. My last advice is to not give your anxiety more power than yourself - you are in control and you alone have the power to change.
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