Stopping Panic: What To Do When Youre Having A Panic Attack
Here, some strategies that have worked for others that may help you:
Prayer As A Grounding Technique
Prayer is an amazing tool to combat anxiety. Prayer can be similar to meditation. To meditate, you get in a quiet place, find a place of stillness, and focus on one word or one thought, allowing the rest of your thoughts to fade away. Its taking the focus off everything else, so you can quiet your mind and body. Its the same when you pray. You are getting in a quiet place, finding stillness, focusing on God and what you are praying to Him about. You are shifting your awareness from your anxiety to God, which calms your nerves and reduces stress. When you pray, you are taking your focus away from your problems and putting your focus on the problem solver.
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. I believe God told us that in the Bible because He knows we are going to worry, but yet he tells us to bring it all to him. The Bible also says, You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you. What a promise! By focusing our thoughts on God, which we do through prayer, we will have the peace of God.
How To Describe A Situation Where Someone Is Dealing With A Person Having A Panic Attack:
Dealing with people who are experiencing a panic attack is not easy, especially if you have had no history or previous knowledge about them. Your one small mistake might just infuriate the panicking person even more and increase the intensity of the attack. In order to write this situation correctly, you need to know the following things:
- Telling someone to calm down doesnt help in panic attacks. Its better to ask the person what they want you to do exactly to help them ease out.
So while describing the panic attack in your writing you can go something like:
Ava cared about her friend Marjorie. And Ava had seen many panic attacks of her own over the years. She knew she had to be calm for her friend. So she asked Marjorie whose eyes were bloodshot now, calmly, What would you like me to do for you?
- Diverting the attention to something else can help the person calm down. You can either talk about stuff they like or ask them questions to keep them engaged. They may have a hard time answer but eventually, their brain will start focusing on answering the question and they will calm down.
- Make the person having a panic attack breathe in their fists.
Good, now make a fist, she told Marjorie. She saw her do as told, though shakily. Good, her friend was listening at least. Now breathe in, she performed an inward motion with her hands. And out, she breathed out with Marjorie.
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Offer A Coping Statement
While someone is having a panic attack, we do want to be empathic, but we dont want to reinforce the idea that panic is dangerous, harmful, or needing to be reduced, minimized, or escaped.
So, rather than giving your loved one lots of reassurance and fussing over them, it can help to remind them that they can cope with whats happening on their own. This gives them back their power to deal with the situation.
You can do this by offering supportive statements like:
- You can handle these symptoms.
- This will pass.
- The feelings arent comfortable, but you can accept them.
- This will roll over you, like a wave.
Remind them that, although panic attacks can feel never-ending, they typically peak in about 10 minutes. Its not possible for the body to stay ramped up for much longer than that.
Panic Disorder Treatment Options
Panic attacks and panic disorders are treatable once the underlying cause is identified. Usually medical conditions and other factors are ruled out before making the diagnosis, says Flo Leighton, psychiatric nurse practitioner, and therapist with Union Square Practice in Manhattan. Getting to the root cause typically takes a couple of sessions, says Leighton. Here are some options that may be recommended to you :
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Panic Attacks Dont Last As Long As They Feel Like They Do
Panic attacks feel like an eternity to the sufferer, but the reality is that your body cant sustain them for very long. The brain goes into fight or flight mode when people experience panic attacks.
Panic attacks typically reach their peak within ten minutes and resolve within thirty minutes. They rarely last more than an hour. That thirty-minute period is so physically and emotionally overwhelming, however, that it feels like much longer and requires a significant recovery period after. Panic attacks are very draining and its difficult to jump right back into school, work, or family fun immediately following an attack.
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Sometimes It Creeps In
Anxiety doesnt always appear in a dramatic and rambunctious manner. Each of us will have different early warning signs but depending on how long weve been managing our anxiety, it can take us a while to pick up on them.
We might have been okay for a bit, and then start to notice some of these early warning signs we could be feeling a little more irritable, notice our muscles beginning to ache and start having to consciously unclench a few times a day, perhaps we start waking up a little more often in the night.
To those who dont have anxiety, it might seem like were overreacting or panicking over nothing when we start worrying about these symptoms. In isolation, they can seem like nothing much. But for those of us with anxiety, they could signal the beginning of another difficult anxiety patch. This can be really scary.
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How To Calm A Panic Attack
Relax Ok, I know you want to reach out of the screen right now to tell me to screw off, because trying to relax during a panic attack seems almost impossible. I suffered from anxiety for 18 years, so I absolutely know the feeling. But what you must know is trying to relax is the most important step in stopping a panic attack! You need to be able to eliminate all the stress hormones that are pumping through your body in order to stop the panic attack. Some relaxation techniques involve deep breathing, tensing and releasing your muscles, stretching, and taking a walk outdoors in nature.
Breath Overcome panic attack breathing by trying these breathing exercises for anxiety. The most effective anxiety breathing technique is 4 7 8 breathing, which involves inhaling through your nose for a count of 4, holding your breath for a count of 7, and exhaling through your mouth for a count of 8.
3) Self talk
Self-talk Talk to yourself during your panic attack. Try to reassure yourself that you will be fine, and it will be over very soon. Look at yourself in a mirror if possible and try to reason with your bossy brain. Use positive reinforcement and tell yourself that you are strong, and you will get through this. Use conviction in your words and really believe that what you are saying is true. You can also try to laugh at yourself in the mirror to make the situation a little more lighthearted.
4) Distract yourself
5) Face your fears
What Is Panic Disorder
If you’re having lots of panic attacks at unpredictable times and there doesn’t seem to be a particular trigger or cause, you might be given a diagnosis of panic disorder. It’s common to experience panic disorder and certain types of phobia together. People who experience panic disorder may have some periods with few or no panic attacks, but have lots at other times.
Panic disorder and high sensitivity
Some research suggests that people who have panic disorder might be very sensitive to sensory experiences , but there’s not enough evidence yet to say for sure.
Also it’s not clear whether having a high level of sensitivity to these sorts of things is something that might cause you to develop panic disorder, or whether it may be an effect of having it.
“Never knowing when I was going to have a panic attack was the worst feeling in the world.”
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How To Stop Your Panic Attack While High
If youve never had a panic attack, it can be incredibly scary. Its highly recommended to visit a doctor as soon as possible if it is your first one, as you should be sure to rule out any other major health events, like a heart attack or stroke.
If youre prone to panic attacks and have experience with their symptoms, you may find these remedies can quickly ease your attack while high:
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
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How To Deal With Panic Attacks
A panic attack is a feeling of sudden and intense anxiety.
Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.
The symptoms of a panic attack are not dangerous, but can be very frightening.
They can make you feel as though you are having a heart attack, or that you are going to collapse or even die.
Most panic attacks last somewhere from five minutes to half an hour.
How To Stop An Anxiety Attack
People have this powerful idea to make the anxiety attack stop, Carbonell says, but you cant make it stop through force of will. However, if you look back at your history, you’ll see that every anxiety attack does indeed stop, even if it feels awful for a while.
Your best first step stopping an anxiety attack is to simply notice your symptoms and accept that you’re having an attack. This can be challenging if it’s one of your first anxiety attacks, but after that you’ll know more about what to expect.
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How Do We Control It
At the moment of the attack, here are some steps that can be taken
- Breathe, long, deep breaths in
through the nose and breathe out through the mouth, all while eyes closed. Count if that helps.
- Dont tell yourself
to stop panicking shift the focus to somewhere else.
- Remind yourself
that this is not life-threatening, just a few symptoms.
- Focus on something
that is outside your body to distract from the uncomfortable symptoms. Count backwards from 100 if theres no distraction.
- Escaping or running away would worsen
the future attacks, as it would mean that the attacks cant be won over. It is always a better option to calm yourself, gradually learning how to cope.
It is important to have a healthy lifestyle, and yes, that helps to reduce anxiety. Maintain a healthy lifestyle by eating and exercising right, abstaining from habits that can ruin health, and take the prescribed medication as suggested by the physician. The anxiety could be brought under control in no time.
Thinking About The Future
There’s nothing wrong with planning ahead from time to time. But sometimes, thinking about the future can trigger an anxiety attack if your thoughts become negative.“Anxiety is typically ‘borrowing pain from the future,'” Irwin says. So it’s important to train yourself to neutralize the negative “what if” thoughts into positive ones like, “What if everything works out the way I hoped?” And if you are having difficulty reducing your anxiety surrounding future events, talking with a loved one or therapist can help serve to minimize fears before they get out of control.
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Types Of Anxiety Disorder
There are several different classified anxiety disorders. Each one features different types of symptoms that can, in some cases, be triggered by specific situations.
Panic disorder : This involves at least two panic attacks accompanied by the constant fear of future attacks. People with panic disorder may lose a job, refuse to travel or leave their home, or completely avoid anything they believe will trigger an attack of anxiety.
Generalized anxiety disorder : This is a constant state of worry about a number of events or activities in the persons life.
Phobic disorder: This features an incapacitating and irrational fear of an object or situation, for example, a fear of spiders or open spaces . Most adults with phobic disorder are aware that their fear is irrational.
Obsessive-compulsive disorder : This condition is marked by unwanted repeated thoughts and behaviors .
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Repeat A Mantra Internally
Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.
Whether its simply This too shall pass, or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.
It is not always possible to prevent a panic attack, but the following tips may help:
- do breathing exercises every day
- get regular exercise
- follow a diet that is low in added sugar and eat regularly to avoid glucose spikes
- avoid caffeine, smoking, and alcohol, as they may make anxiety worse
- seek counseling and other professional help
- ask your doctor about local support groups
Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some experts encourage people to ride out the attack and continue doing things, if possible.
However, if a situation is likely to cause severe distress, consider waiting until youve worked with a professional to develop skills and strategies to help you cope.
If you have concerns about panic attacks, consider talking with a doctor, especially if:
- You have
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