Monday, June 10, 2024

How To Calm Yourself From A Panic Attack

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Guided Meditation: Calm Yourself from Anxiety, Panic Attack, or Worry

What someone says when confronted by someone suffering from an attack of panic is equally essential to what they are doing.

  • Engaging in conversation may help distract the person from the symptoms and aid the person manage their breathing. It is crucial to inquire whether the person needs assistance rather than thinking that they have a need. These are guidelines regarding what to say and how to act:
  • Questions: introduce yourself. Then ask the person if they require assistance. If they do, ask them whether they feel theyre experiencing panic attacks. This question could bring them back from previous panic attacks and the way they came back.
  • Stay or leave: Let the person know that they dont need to remain in the same place. Removing yourself from a particular circumstance can ease the burden of a person suffering from an anxiety attack.;
  • Positive phrases: Staying positive and non-judgmental is essential. Help the person realize that youre there to support them. Theyre safe and will be able to overcome this. Make them aware that panic attacks are only temporary.
  • Begin a casual conversation: An engaging chat can distract someone from the signs. If youre a friend, try to bring up an issue theyre keen on to help them find something else to think about.

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Who Gets Panic Attacks

At least 6 million Americans suffer from panic attacks and panic disorder both conditions classified as anxiety disorders. According to the Anxiety and Depression Association of America , about 2-3% of Americans experience panic disorder in a given year and it is twice as common in women as in men. Panic disorder typically affects individuals when theyre in their 20s but is also seen in young children, adolescents, and older adults.

What Does A Panic Attack Feel Like

Imagine that you’re driving to work when you’re suddenly overcome with feelings of dread and fear. Your heart feels as though it’s pounding out of your chest and you have difficulty breathing. You become increasingly afraid as you begin shaking and sweating. You feel tingling, like “pins and needles,” in your legs and hands and you start getting nauseous.

You think, “This cant be happening to me.” You almost get a sense that you’re watching yourself from a distance, feeling completely disconnected from yourself and your surroundings. You pull over to the side of the road, fearing that you will lose control of your car or possibly pass out behind the wheel.

Just as quickly as your symptoms set in, you notice that these sensations are gradually subsiding. But even when you realize the panic attack has passed, you still feel on edge or keyed up. It takes you a minute to refocus and get back on the road. The rest of your day is marked by a sense of nervousness and apprehension.

These attacks can have an emotional, physical, and cognitive impact that may affect you long after the attack has diminished. After experiencing a panic attack, you may find it difficult to pull yourself back together.

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Here Are 7 Tips For Calming A Panic Attack:

1. Focus on Your Breathing

Many anxiety attack symptoms have to do with your heart rate and breathing rate. In fact, you might have issues with breathing, such as hyperventilating. As a result, this can further exacerbate your anxiety attack.

One of the best things you can do for calming your anxiety attack is to focus on your breathing. Take a deep breath in, but dont exhale just yet. Hold it for about 5 seconds, and then slowly let it out.

Repeat this process until you can noticeably feel yourself calming down. This is the first thing you should try when it comes to how to deal with anxiety attacks.

2. Ground Yourself

In the moment, it can feel very scary to have a panic attack. You might even wonder if its anxiety or a heart attack.

But a vital thing you can do is ground yourself. Instead of focusing on how scary the attack is, focus on the things that are tangible to you.

For example, focus on your clothes feel against your skin, how the air smells, or how the texture of the wall looks. It might help to just pick one thing and focus all your attention on it.

This type of mindfulness is a great anxiety attack remedy.

3. Relax Your Muscles

While youre having a panic attack, youre probably tensing up a lot of muscles without even realizing it. Thats actually one of the common signs of an anxiety attack.

4. Be Conscious of the Fact That the Attack Will Pass

5. Do Some Light Exercise

6. Speak to Your Therapist

7. Speak to Your Loved Ones

How I Stopped My First Panic Attack

Ways To Calm Down From An Anxiety Attack

When I had my first panic attack, I definitely thought something was really wrong. Was I having a heart attack? This made me panic more.

I couldnt focus and felt extremely disoriented. The feeling was so terrifying, I honestly didnt know what to do. I called up my sister who had experienced them before and she was able to quickly calm me down.

Something that stuck with me was how calm she was about it and how she just kept telling me nothing is wrong, youre completely healthy.

Since it feels like youre having a heart attack it helps to hear that nothing is actually wrong with your heart.

I still do get panic attacks, but Ive been able to manage them and get through them without panicking too much. They are still uncomfortable, and I dont think that will ever go away. The most important part, though, is knowing how to manage them.

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Listen To Good Mood Music

Music can have a powerful effect on your mood and on anxiety. They key however is to not just choose songs you like. but also make sure that you are listening to music that represents the way you want to feel. Happy or relaxing music can directly impact your mood and the way you feel.

While many people find it soothing to listen to angry music when theyâre angry or sad music when theyâre sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won’t help you feel better. When you’re trying to stop anxiety, you should listen to music that will help you feel the way you want to feel.

When Might I Have Panic Attacks

Panic attacks happen at different times for everyone. Some people have one panic attack then don’t ever experience another, or you might find that you have them regularly, or several in a short space of time. You might notice that particular places, situations or activities seem to trigger panic attacks. For example, they might happen before a stressful appointment.

Most panic attacks last between 5 to 20 minutes. They can come on very quickly. Your symptoms will usually be at their worst within 10 minutes. You might also experience symptoms of a panic attack over a longer period of time. This could be because you’re having a second panic attack, or you’re experiencing other symptoms of anxiety.

“My panic attacks seem to come out of the blue now. But in fact, they seem to be triggered mainly at night when I want to go to sleep but cannot stop my mind racing, experiencing worry and panic about anything that may be on my mind.”

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Bring Your Focus To Your Breath

Panic attacks often cause racing thoughts that make it feel like you cant focus on anything. It can also cause shallow, labored breathing and pounding heart rate. You can turn all of these problems around by focusing on taking deep breaths. Start with this strategy:

  • Breathe in through the nose for five seconds
  • Hold your breath for five seconds
  • Breathe out through the mouth for five seconds
  • Repeat as needed
  • This technique works differently for everyone, so you may have to try a few different ways of deep breathing. For example, you may find that you do better if you only hold your breath for three seconds or if you exhale for seven seconds. The point is simply to slow your breathing and shift your focus internally.

    Concentrate On Your Breathing

    How To Calm Down During A Panic Attack

    Focus on breathing in slowly, then breathing out slowly. It can be helpful to count when youre breathing to focus your mind. You can start small at first, like counting to three as you breathe in and counting to three as you breathe out. When you begin to calm down, you can increase how long you hold each breath to five seconds or seven seconds.

    There are lots of different breathing techniques that you can try. You can use apps like;Headspace;and;Calm;to practise breathing exercises, or have a look online and see what works best for you.

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    Signs And Symptoms Of Panic Disorder

    While many people experience just one or two panic attacks without further episodes or complicationsand theres little reason to worry if thats yousome people go on to develop panic disorder. Panic disorder is characterized by repeated panic attacks, combined with major changes in behavior or persistent anxiety over having further attacks.

    You may be suffering from panic disorder if you:

    • Experience frequent, unexpected panic attacks that arent tied to a specific situation
    • Worry a lot about having another panic attack
    • Are behaving differently because of the panic attacks, such as avoiding places where youve previously panicked

    While a single panic attack may only last a few minutes, the effects of the experience can leave a lasting imprint. If you have panic disorder, the recurrent panic attacks take an emotional toll. The memory of the intense fear and terror that you felt during the attacks can negatively impact your self-confidence and cause serious disruption to your everyday life. Eventually, this leads to the following panic disorder symptoms:

    Anticipatory anxiety Instead of feeling relaxed and like your normal self in between panic attacks, you feel anxious and tense. This anxiety stems from a fear of having future panic attacks. This fear of fear is present most of the time, and can be extremely disabling.

    Panic Attack Natural Medicine

    While some natural remedies appear promising in treating panic attacks, more research is needed to explore potential risks.

    Keep in mind that the Food and Drug Administration does not subject herbal remedies, dietary supplements, and essential oils to the same standards as medications. As a result, its not always possible to know what youre taking.

    Natural remedies can interfere with other medications and cause side effects. Ask a doctor before taking a natural remedy for panic disorder.

    Research has shown that cognitive behavioral therapy is the most effective form of therapy for panic disorder. It can be used alone or in combination with antidepressants.

    CBT is a practical form of therapy that encompasses a number of techniques. The goal is to adapt your thoughts and behavior to improve panic disorder symptoms.

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    Try Talking To Them Gently

    Let them know that youre there for them, and that they are safe. They might not answer you, but if they do then you can ask them what you can do to help.;

    Try not to take it personally if their response isnt necessarily friendly or helpful remember that theyre unlikely to be aware of what theyre saying or how theyre coming across to you.;;

    Know What To Do For Calming A Panic Attack

    20 ways about how to calm yourself during an anxiety ...

    Now you have some effective ways of calming a panic attack.

    We understand its a highly unpleasant and scary thing to go through, which is why we hope the above tips have helped. But one of the most important things in handling an anxiety attack is to have the aid of a professional therapist.

    With their help, you can learn even more effective ways of dealing with these panic attacks so they arent as detrimental to your life. In addition, they can help you pinpoint your sources of anxiety and give you effective ways to deal with them so your chances of anxiety attacks are decreased for the future.

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    Stop An Anxiety Attack With Belly Breathing

    Feeling short of breath is a hallmark;symptom of an anxiety attack. But you can make the feeling worse by taking short, shallow breaths. Try belly breathing instead to stop the anxiety attack.

    Carbonell compares the type of breathing youll need with the breathing of infants, whose bellies rise and fall with each inhale and exhale. When an anxiety attack starts, exhale deeply, loosen your shoulders, and focus on some longer, deeper inhales and exhales that let your belly rise and fall. Place one hand on your belly if you need to feel this happening.

    Try A Grounding Technique

    If your mind is spinning, you’ll want to bring it back to reality with a few grounding techniques.

    “I begin by focusing on anything and everything concrete,”, a mental health expert, tells Bustle. “I notice exactly whatâs in my view, taking note of the spectrum around me. I then choose one or two things to zone in on. I might notice a picture on the wall or an outfit that someone is wearing. I shift focus to what I see in order to move away from my thoughts.”

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    Write Down Your Thoughts & Triggers

    Journaling is always a great practice for reducing anxiety and panic attacks. During the times when you feel fine, write down your thoughts on your panic attacks.

    This can give you a different perspective for when you are experiencing an attack. And then, when you do have a panic attack, also write down how youre feeling.

    Getting your thoughts out can quickly help calm you down and alleviate some of the symptoms of a panic attack.

    Fresh Air Or Sunlight

    Tips on How to Calm Down From a Panic Attack

    Nature has wonderful natural healing properties for almost every problem. When you just go out and stand in sunlight for few minutes it will make you feel so calm and relaxed immediately that you start feeling positive.

    So, find a place to just sit for few minutes and allow yourself to breathe peacefully and calm down. Just let go of all the thoughts, empty your mind and close your eyes and relax. This, not only helps you calm down it will also make you feel positive and your mind will be free from negative thoughts. Make sure you always set a time in your daily schedule for this as it is the best thing to do for yourself.

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    Let Go Of The Tension

    I grind my teeth and tighten up my whole body when I feel a panic attack coming on, or when I’m just super anxious.

    You most likely put a lot of tension on your body when you’re reacting to the nervous feelings.

    Try to be more conscious of how your body feels. The more tense you are, the harder it is to get yourself to relax. Focus on relaxing your whole body when you’re feeling anxious. Take some deep breaths and releasing all of the built-up tension.

    You’ll quickly start to feel calmer and more in control.

    Tool #: Focus On A Specific Object

    Once youve taken some deep breaths and grounded yourself, pick one object to focus on and mindfully study it. The point of this exercise is to extend the process of grounding yourself in the present.

    It can also help you refocus your attention away from any automatic thoughts that may be making your panic attack worse or reactions to the physical sensations you feel. Often our reaction to a panic attack can exacerbate symptoms, so it can be incredibly helpful to distract yourself with an object.

    Object Focus Instructions:

  • Find an object to focus on and take some time to notice it.

  • Is it smooth? Rough? Squishy? What colors are you seeing? Are there any other unique characteristics? Mindfully study it like a scientist.

  • You can either find something in the moment or plan ahead by carrying a key chain or something portable.

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    What Helps To Manage Panic Attacks

    Panic attacks can be frightening, but there are things you can do to help yourself cope. It could help to print off these tips, or write them down, and keep them somewhere easy to find.

    During a panic attack:

    • Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five.
    • Stamp on the spot. Some people find this helps control their breathing.
    • Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft.
    • Try grounding techniques. Grounding techniques can help you feel more in control. They’re especially useful if you experience dissociation during panic attacks. See our page on self-care for dissociation;for more information on grounding techniques.

    After a panic attack:

    • Think about self-care. It’s important to pay attention to what your body needs after you’ve had a panic attack. For example, you might need to rest somewhere quietly, or eat or drink something.
    • Tell someone you trust. If you feel able to, it could help to let someone know you’ve had a panic attack. It could be particularly helpful to mention how they might notice if you’re having another one, and how you’d like them to help you.

    See our pages on self-care for anxiety and treatments for anxiety for more information on what could help.

    How Can You Try To Calm Yourself Down During A Panic Attack

    Ways To Calm Down From An Anxiety Attack

    Psychreg on Clinical Psychology

    According to the NHS, panic attack is a condition that happens when the person almost loses his mental control, get extremely afraid, suffers from shortness of breath, and other of the uncontrollable feeling. Panic attack can occur due to several disorders including anxiety, panic, stress and depression from a particular situation.

    Is panic attack dangerous? Well, the answer can be the either yes or no. Although they are frightening,panic attacks are not dangerous. One reason why you should worry about the panic attack is if you have a heart condition and also suffer from panic attack.;

    Researchers have recently found aconnection between;anxiety;and the;heart. Also, heart problems can also bring about shortness of breath, and so is asthma.;

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