While having a panic attack can be extremely stressful, it’s important to recognise and control the symptoms. Here are 10 ways you can manage panic attacks and calm yourself.
- Engage in Deep Inhalation: Amidst the tumult of a panic episode, focus on embracing serene, profound breaths. Inhale deeply through your nostrils, counting to four, hold the breath for an equal duration, and gently exhale through your mouth, counting to four once more. Persist in this rhythmic pattern until tranquility gradually permeates your being.
- Establish Connection with the Present: Aid yourself in reconnecting with the current moment by employing grounding methodologies. These may encompass identifying five observable entities, four tactile sensations within reach, three auditory stimuli, two discernible scents, and one discernible flavor.
- Embrace Mindful Meditation: Incorporate mindful meditation into your daily routine. With consistent practice, this method can gradually alleviate anxiety by fostering nonjudgmental attentiveness to the present instant.
4. Build a Support Network: Ask for help from friends, family, or a mental health professional. The ability to confide in a trusted person during or following a panic attack can greatly aid in coping with the emotional fallout.
- Consistent Physical Activity: Engage in regular physical exercise to manage your mood and alleviate anxiety. Whether it involves dancing, practicing yoga, jogging, or simply taking leisurely strolls, prioritize activities that bring you joy.
- Restrict Stimulating Substances: Due to their exacerbating effects on anxiety, consider reducing or eliminating stimulants such as caffeine and nicotine from your intake. Opt for decaffeinated alternatives or calming herbal teas to cultivate a more stable emotional state.
- Establish a Relaxation Ritual: Elevate the overall quality of your sleep by crafting a relaxation ritual before bedtime. This may entail practicing mindfulness techniques, engaging in gentle stretching, or indulging in a tranquil reading session to ease into a peaceful night’s rest.
- Expand Your Understanding: Enhance your ability to manage anxiety and panic episodes by acquiring knowledge about them. Delve into the intricacies of panic attacks by educating yourself on their physiological and psychological aspects, thus empowering yourself to decipher the experience more effectively.
- Progressive Muscle Relaxation (PMR): Familiarize yourself with this method, which entails deliberately tensing and subsequently releasing muscle groups to induce relaxation and diminish physical tension. Dedicate time to learning and regularly practicing this technique.
- Establish a Personal Safety Cue: Devise a distinctive signal or phrase for yourself to employ during moments of panic. This cue can serve as a valuable reminder of your emotional autonomy and the transient nature of your feelings, aiding in regaining a sense of control.