What is a panic attack? The fast onset of emotions, such as anxiety or intense fear, is what you will experience. These attacks can be debilitating. Panic attacks can also produce physical ailments, too. Shaking and have trouble concentrating are two of the symptoms that may accompany a panic attack. Uncontrollably crying may be part of your attack.
Panic attacks can cause nausea and dizziness, pressing chest pain. Many people who suffer from them report feeling as if they’re going to die. These attacks can be extremely frightening to the person suffering from them as well as to the people who witness them.
If panic attacks are something you struggle with, there are things that you can do. In this article, we will give you tips that can help you cope with a panic attack. You aren’t out of control. It only feels like you are.
No matter what is happening in your life, getting control of your breathing is the first step. Take deep, steady breaths. Breathing in slowly and letting the air out can help you calm both your racing mind and heart. While you’re doing the breathing, count slowly till your diaphragm is totally expanded. Add 2 to the count and exhale to that count. Repeat till you regain the feeling of control.
While a panic attack can feel like it lasts forever, you might find that the worst of it passes in just a few minutes when you use breath control. Remember that the fear that’s associated with a panic attack feels real, but it isn’t.
You might feel that you’re not where you are. If your panic attacks are a result of trauma, you might think that you’re back in time and place to where the trauma occurred.
You might believe that impending doom is about to happen, but it’s not. Ground yourself in reality as you’re going through the attack. Tell yourself where you are, that you’re safe that the attack won’t last forever.
An excellent way to ground yourself, in reality, is to make a connection physically with your present moment. This might be something like feeling the arms of the chair or petting your dog.
Touching something else helps you redirect your attention. This is also true of sight. Look at something while you’re in a panic attack. Pay attention to how it is constructed and the colors of it. This is known as a redirect, and it helps calm panic attacks.
Some people find it beneficial to use exercise as a means of practicing self-care during panic attacks. Go for a walk or spend time throwing a ball back and forth with a dog. Doing something physical can be a way of redirecting, as well. There are plenty of studies that show exercising is beneficial to our mental health.
It is important not to do this alone. Having an understanding friend or support group is very beneficial. For some people, there is a need for intervention. When the fear is overwhelming, and it’s impacting their ability to function, seeing a therapist can help. Self-care for panic attacks is critical before, during, and after they occur.