Saturday, July 13, 2024

How To Relax During A Panic Attack

Don't Miss

Focus On Your Senses And Surroundings

How To Calm Down During A Panic Attack

When you are having a panic attack, you can feel out of touch with things around you. One way you can feel back in touch with your surroundings is by picking out five things you can see, hear, taste, touch, or smell. This is called a grounding exercise. You can pick a couple for each sense, or focus on one sense, like finding five things that you can see. This can help you feel connected with your surroundings and in control.

I struggle with panic attacks. Before they begin, I usually feel like there are too many voices and theyre all trying to talk at once and it gets messy. When Im having a panic attack, I cry and I become really quiet. I struggle with talking about my feelings. Usually, I just write them down and hideaway.

We all have moments like this sometimes, and its nothing to be embarrassed about. But, sometimes it can be easier if you want to say I just popped to the loo.’

Top 3 Exercises For Relieving Anxiety

The exercises discussed above are useful tools your client can use to prevent and control a panic attack.

They might also find it useful to know techniques for managing generalized anxiety that might exist in the broader context of their panic attacks.

As you learned above, anxiety can act as a sensitizing factor, making it more likely for a panic attack to occur. In a more general sense, your client may find it easier to engage with their therapy and maintain a positive attitude if they feel confident controlling their everyday mental health.

Using Meditation For Panic Attack Management

A more advanced exercise your clients can practice is meditation.

Like the other exercises described in this article, meditation comes in different varieties. Each variety has its own particular procedure and way of describing the process, which may be more or less accessible to your client depending on the goals for their therapy and their personal or spiritual beliefs.

These differences should be considered carefully, but all forms of meditation share the same basic function as a system of relaxation through embodied thought.

Embodied thought is a concept we havent yet mentioned explicitly, but its really a combination of the exercises already described above. It takes the ideas behind controlled breathing and the different types of grounding and applies them in a single exercise.

In meditation, your client adopts a comfortable seated position and then typically begins by closing their eyes and engaging controlled breathing. This brings on a state of relaxation, but importantly, it also brings on a state of focus through sensory grounding, as your client deliberately pays attention to the rhythm and sensation of their breathing.

This state is maintained for a period, often around 15 minutes, and when your client comes out of the meditative state, they should feel more relaxed and in control of their mind. This should directly benefit their therapeutic efforts to lower the background levels of negative mood and anxiety that may predispose them to panic attacks.

Recommended Reading: Can A Person With Ptsd Work

Concentrate On Your Breathing

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.

To Relieve Anxiety Talk Out Loud To Yourself

5 Ways to Stop a Panic Attack

Give yourself permission to have an anxiety attack by saying the words out loud. Remind yourself that the attack will end, and it wont kill you or cause you to faint.

Carbonell says that understanding the physiology of fainting and reminding yourself of it is important. People faint when their blood pressure drops. A;anxiety attack can make you feel like youre going to faint, but you wont because your blood pressure doesn’t drop during an attack. Remind yourself out loud of truths like these to counter your fears.

Also Check: What Are Some Symptoms Of An Eating Disorder

What To Do After A Panic Attack

The immediate onset of a panic attack can be distressing and it is important to help the person regain an immediate sense of control.;

This can be done by practising deep breathing exercises. Generally, the presence of a trusted friend or colleague can help the person recover better during the attack but this should be kept to a minimum of only one or two individuals.;

Panic attacks can sometimes be triggered by the presence of too many people and individuals assisting the afflicted should be mindful of this.;

After the panic attack has passed, allow the person room to regain their composure on their own and offer support when requested to help the person feel better.;

Help Them Stay Grounded

Grounding techniques can have benefit for a range of anxiety issues, including panic attacks.

Grounding techniques can help contain panic attacks after they begin, explains Megan MacCutcheon, a therapist in Vienna, Virginia.

These techniques help the person focus on whats actually happening, not their fear of the attack. Theyre often most helpful once the intensity of the attack has faded a bit.

Read Also: How Could You Best Help People With Eating Disorders

Causes Of Anxiety Fear And Panic

There are many different causes of anxiety, fear or panic and it’s different for everyone.

When you’re feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.

This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.

Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose speak to a GP if you’re worried about how you’re feeling.

Always Seek Professional Advice

How To Calm Yourself During a Panic Attack

Always seek medical advice if you are not sure whether your symptoms, or another persons symptoms, indicate a panic attack. In an emergency, dial triple zero for an ambulance.;Its important to see your doctor for a check-up to make sure that any recurring physical panic-like symptoms are not due to illnesses, including:;

  • Diabetes

Recommended Reading: How Early Can Schizophrenia Start

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.”

Tip 1: Talk To Your Doctor About Anti

When all else fails, it is probably time for you to seek professional help from a doctor.;

Consider providing the doctor with a detailed account of your medical history and how your panic attack symptoms have developed over time. It is also important for you to inform the doctor of any potential medical allergies to any medication you might have.

Also Check: What Are Eating Disorders Caused By

Keep Lavender On Hand

Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know youre prone to panic attacks, keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.

You can also try drinking lavender or chamomile tea. Both are relaxing and soothing.

Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.

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

How to Stop a Panic 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.;

Don’t Miss: What Causes Panic Attacks When Sleeping

Try Muscle Relaxation Techniques

Another symptom of panic attacks is muscle tension. Practicing muscle relaxation techniques may help limit an attack. This is because if the mind senses that the body is relaxing, other symptoms such as rapid breathing may also diminish.

A technique called progressive muscle relaxation is a popular method for coping with anxiety and panic attacks.

This involves tensing up and then relaxing various muscles in turn. To do this:

  • Hold the tension for 5 seconds.
  • Say relax as you release the muscle.
  • Let the muscle relax for 10 seconds before moving on to the next muscle.
  • Panic Attacks What Are They

    If you suffer from panic attacks, you know theyre more than just a feeling of fear. The truth is, panic attacks actually stem from a larger, more complex anxiety disorder known as panic disorder. This disorder, which comes from a physiological response to one or more triggers, is characterized by repeated panic attacks that cause you to experience overwhelming fear, even though theres nothing around you thats life-threatening or dangerous.

    You may experience these attacks anywhere and anytime while driving, at home sleeping, shopping, or at dinner with friends. They usually come on suddenly, and the intensity peaks within just a few minutes. Some of the symptoms of a panic attack include:

    • Heart palpitations
    • Tingling or numbness
    • Shortness of breath

    One of the biggest fears you may experience with this disorder is the probability of more attacks. This may cause you to avoid anything you think may trigger such an attack, which can narrow down your activities and interfere with your quality of life.

    Read Also: How Do Psychiatrist Diagnose Bipolar

    How To Calm Down During An Anxiety Attack

    Mar 13, 2018 | Panic attacks

    Learn how to calm down during an anxiety attack I will share some great quick stress relief techniques that will help you handle a panic attack when it strikes even if anxiety strikes for no reason.

    If youre having a panic attack right now, right this very second, the very best thing for you to do is to download my free panic self help meditation. This a guided visualization which you can download and it takes about a minute to listen to and I actually talk you through and talk you out of the panic attack.; So if youre panicking right now, just stop reading and go download that and listen to it right away.

    If youre not having a panic attack right now, or if you want to learn how to help someone having a panic attack, keep reading. Maybe you are worried that youre going to have another panic attack soon or perhaps youve had an anxiety attack just recently and youre just getting over it and youre just trying to figure out what you could possibly do if you start to panic again. Perhaps youre not even sure youre having a panic attack and want to know what it feels like ;youre in the right place.

    Watch the video or continue reading below

    If you want to learn how to calm down during an anxiety attack, its important that you understand this.

    You might know what the triggers are and thats like a conscious trigger or you might not know what the triggers are, thats a subconscious trigger.

    So, a couple of things about panic attacks:

    Use Your Smartphone For Distraction

    How To Calm Down During A Panic Attack

    My Words With Friends addiction is a tad out of control, but it sure comes in handy when Im feeling eclipsed by panic.

    Games like crossword puzzles and word searches , says Dr. Masand. The idea is it can act as a distraction to the fear or the body symptoms of anxiety. Our smartphones offer a plethora of great coping tools and this is something the majority of us already carry with us. Download some games that will distract you and get your mind off of the unpleasant symptoms you are feeling. You can also download relaxing music and guided relaxation sessions.

    Don’t Miss: Is Anxiety A Form Of Depression

    How To Treat Panic Attacks: 6 Exercises And Techniques

    • 17-08-2021

    Panic attacks can seem as challenging to treat as they are to control.

    However, with a systematic approach and adherence to a few simple techniques, panic attacks can become manageable.

    In this article, youll gain a working understanding of what triggers a panic attack and how to approach treatment for your client. Youll learn about the options for clinical treatment, as well as exercises and techniques your client can use to manage their panic attacks, both during an attack and in their everyday life to reduce the likelihood of an attack occurring.

    Before you continue, we thought you might like to . These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

    What Are Panic Attacks And Why Do They Happen

    Panic attacks are sudden episodes of intense fear that start with severe physical reactions in individuals without any apparent causes.;

    Studies from the US indicate that women are twice as likely to develop panic attack symptoms than men and that those afflicted with panic attacks typically develop them before the age of 24.

    Also Check: Is Depression And Anxiety Hereditary

    Dont Compare Normal Stress And Fear To Panic

    Maybe youve felt stressed or terrified in a dangerous situation. You might even have anxiety yourself.

    These experiences arent quite the same as a panic attack, though. Avoid trying to draw comparisons between your different experiences. Unless you also get panic attacks, you probably dont entirely understand how they feel.

    If you have experienced extreme fear, let that memory inform you on what your friend is going through. Remind yourself they arent just afraid or stressed.

    They may also feel:

    • unable to manage whats happening
    • physical pain or discomfort

    Find An Object To Focus On

    How to calm down during an anxiety attack, panic attack ...

    While some may benefit from closing their eyes, others may benefit from finding a single object to focus all their attention on during an attack. This can be any stationary object that you can see. Try to focus all of your energy on that object, making mental notes of the color, the size, the texture everything and anything to keep your mind focused on that instead of the intense fear in your mind.

    Read Also: Can Smoking Cause Anxiety And Panic Attacks

    How To Help Someone Breathe During A Panic Attack

    When a person is experiencing a panic attack, it is important that they get their breathing under control. Someone trying to help should not give them a paper bag to inhale and exhale from, as this could make them pass out.

    Instead, it is better not to bring attention to their breathing and to keep calm and breath normally so that they can mirror this pattern. This method should hopefully get their breathing back under control.

    Helping someone who is having a panic attack can be very stressful, so it is important that a person is mindful of what actions could make a panic attack worse.

    Actions that could make a panic attack worse include:

    • Saying âcalm downâ: While getting a person to talk is vital, phrases such as âcalm down,â âdonât worry,â and âtry to relaxâ could make the symptoms worse.
    • Becoming irritated: Remain patient to help a person deal with a panic attack and do not belittle their experience. The focus should be on them, for however long it takes the symptoms to pass.
    • Making assumptions: Always ask a person what help they need, rather than assuming or guessing the correct advice.

    While a panic attack can happen very suddenly, the person will often experience warning signs. These may include:

    • shortness of breath
    • feelings of terror or dread
    • shaking and dizziness

    Tips To Help You Get Through A Panic Attack

    Panic attacks can be physically and mentally exhausting, and they are often difficult to manage. We reached out to members of our community for suggestions on how to cope with panic attacks and anxiety. Here are some helpful ideas that you came up with.

    1. Know your triggers

    Increasing self-awareness and knowledge about your own mental health is always a plus. The more you KNOW your triggers and how your anxiety presents itself, the easier it will be to talk yourself through an attack. Mindy H.

    2. Leave the situation

    I remove myself from the situation immediately, go home, and pet my dogs its the best I can do right now. I have to take care of myself, and when my body is sending me distress signals, I have learned to respond before I have a meltdown. Cathy M.

    I hide in bathrooms I feel safe in the cubicles. Jon I.

    I go for a walk. Even if Im at work, a quick 10 or 15 minute walk works wonders. Melissa S.

    3. Grounding techniques

    I look around to find 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, and 1 thing I can taste.;Its called grounding. Sam A.

    Grounding techniques. Focus on whats around you, what it looks like, the smell, the texture. Gia S.

    Look around you for

    • 5 things you can see
    • 4 things you can touch
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste

    This is called grounding. It can help when you feel like you have lost control of your surroundings and/or your head. Tracy K.

    Recommended Reading: Is Insomnia A Sign Of Depression

    More articles

    Popular Articles