Panic attacks are overwhelming responses to anxiety, fear, or stress. They can come out of the blue and produce symptoms like difficulty breathing, tightness in your chest, rapid heartrate, or sweating. There are emotional as well as physical symptoms. Some people feel a detachment from reality like they’re spinning out of control. They may think they’re experiencing a heart attack or stroke.
Many people who have experienced a panic attack live in fear of having another one. Consequently, they avoid situations or places they think may be triggering.
Fortunately, there are several approaches for calming a panic attack. Here are some of them:
1. Do Deep Breathing
Focus on your breath and breathe in for four counts, hold for 2, then breathe out for four counts again. You may want to close your eyes to eliminate extra stimuli and solely focus on your breath.
2. Bring Your Thoughts to the Present Moment
To do this, you can remind yourself this is not a heart attack or stroke. You are experiencing a panic attack and you will be ok. Practice mindfulness by bringing your awareness to different parts of your body. Feel your feet on the ground, notice your fingers, etc. You may wish to find an object to focus on—notice the clock on the wall and how the second hand moves for example. Use a mantra to focus your thoughts, “this will pass” or “I’m going to be ok.”
3. Practice Muscle Relaxation
Clench your fists for a few seconds and then release and relax. Tighten your muscles in different areas of your body and then release the tension by letting go. Notice the tensing and releasing as you move energy through your body.
4. Find Your Happy Place
Visualize your favorite location and go into that mental picture. If it’s the beach, imagine you are there. Feel the sand on your feet, the warm sun on your shoulders, the sound of the waves gently rolling. Take yourself through the details of your experience like scooping sand with a shovel or building a sand castle. The more you practice this ahead of time, the better you will be able to utilize this tool in the moment.
5. Talk to Someone
Find someone you can talk to about your panic attack. Talking about it helps neutralize the experience so you can stop feeding the fear through avoidance. Seek out resources and professional help from someone who can help you learn and practice tools to develop more confidence in managing your anxiety, panic, and stress.
If you would like help for yourself or a loved one experiencing anxiety, panic, stress, and overwhelm, sign up for a free consultation. We will practice all of these things and add more skills to reduce anxiety, stress, worry, and build solid confidence.
