6 Things You Can Do To Stop A Panic Attack

Hundreds of people experience panic attacks on a daily basis. These are acute periods of overwhelming and disabling anxiety. Additionally, panic attacks are often also accompanied by palpitations, pounding heart, or accelerated heart rate, sweating, trembling or shaking and sensations of shortness of breath or smothering. When you experience one of these episodes of intense panic, it can often seem like it will never end. However, there are a few simple steps that you can take to help yourself out of a situation like this. If you are looking for any further health-related information you can visit Analyze That.

Find A Quiet Place

When you feel the first intense pangs of an anxiety attack coming on you should try to remove yourself from the situation in which you are. Find a quiet and peaceful place where you can be alone. You want to avoid lying down as it could restrict your breathing even further. Find somewhere where you can sit or stand and focus on your breathing.

Breathe

Once you have found yourself a quiet and private space to work through your panic attack you should practice a few breathing activities. When you suffer a panic attack, you are often short of breath and not supplying your brain with enough oxygen. This lack of oxygen can make the sense of panic and anxiety seem much worse. There are a few breathing exercises, which you can practice in a situation like this. Belly breathing is excellent for anxiety. Take a long, slow breath in through your nose. Try to keep your shoulders relaxed and lowered. When you practice belly breathing you should breath into your stomach and not into your chest. Once you have filled your belly with breath, slowly exhale through your mouth. On the out breath keep your lips pursed slightly. However, you should pay attention not to keep any tension in your tongue, jaw or throat. You can repeat this practice as many times as it takes for you to feel calm.

Exercise

When you first notice feelings of stress and anxiety coming up it can be incredibly useful to go for a brisk walk. Physical activity is very beneficial for people with anxiety as it gets your body moving and producing endorphins. These “happy hormones” will help your brain to readjust and feel less anxious. Additionally, exercise works during an anxiety attack because it allows you to escape from the stressful situation. It also allows your brain to focus on your body instead of falling into the spiral of anxious thought.

 

Take Out Your Journal

Writing can be very therapeutic for people who suffer from severe anxiety. When you write your anxious thoughts on paper, you get them out of your mind. This can significantly reduce your feelings of panic and stress. Additionally, you can always look back at your journal and really examine your thoughts and emotions during a panic attack. A journal will also help you to identify any patterns that may exist in your anxiety attacks. Once you are aware of these patterns, you can begin to avoid them and decrease your anxiety levels.

Focus On Self Care

Sometimes the best thing you can do for yourself when you are experiencing a panic attack is to take some time out and do something you love. Examples of things that you can do to take care of yourself are dancing, taking a bubble bath, playing with your dog or doing some yoga. However, there are also less obvious forms of self-care like turning off your phone or meditating. Self-care is really important because taking time out to focus on yourself is a skill you need to learn and it is often forgotten about by people who suffer from anxiety or depression.

Find A Support Network

When you suffer from panic attacks, it can often be very isolating. You feel like you are the only person on the planet that experiences these crippling attacks. However, that is not the truth. There are wide varieties of support networks available online as well as in your community. You should also set out some time to make a list for yourself of all the people who you trust and can call when your anxiety becomes overwhelming.

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