Panic attacks are intense bursts of fear, panic, or anxiety that strike without warning. They are debilitating, manifesting both physically and emotionally. If you’re suffering a panic attack, you can have difficulties breathing, sweat profusely and quiver, and feel your heart beating. Some people may experience chest pain and a sense of disconnection from reality or themselves during a panic attack, leading them to assume they’re experiencing a heart attack. Others have stated that they have had a stroke. As frightening as having a panic attack is, it is also feasible to avoid one from occurring. Here are a few steps to help you do just that.
1. Acknowledge That You’re About to Have or Already Having a Panic Attack
You may remind yourself that you’re having a panic attack, which is completely normal, and not a heart attack by realizing that it’s only temporary, it’ll pass, and you’re fine. Take away the pressure of dying or impending doom, both of which are signs of panic attacks. This will free you up to concentrate on other ways to alleviate your discomfort. It’s not always feasible to avoid panic attack triggers, but knowing what they are will help you recognize that it’s a panic attack and not something else.
2. Shut Your Eyes and Block Out Everything
Some panic episodes are brought on by overwhelming triggers. A panic attack can be exacerbated if you’re in a fast-paced setting with a lot of stimulation. Shut your eyes and forget about your surroundings when you’re having a panic episode to limit the sensations. This might help you stay focused on your breathing by blocking out any distracting stimuli.
3. Visualize Yourself in Your Happy Spot
Stress and anxiety can be reduced with guided visualization techniques. Spending time in nature and imagining nature, according to research, can help alleviate and manage anxiety. What is the most soothing place you can think of on the planet? What could be better than a white sand beach with rolling waves? Perhaps your happy place is winning big on 22Bet? Imagine yourself there and concentrate as much as possible on the details.
4. Make Mindfulness a Habit
You can use mindfulness to help you become more aware of your environment. This can help you cope with your panic attack as it approaches or occurs because panic attacks can generate a sensation of separation or disconnection from reality. Being more present, noticing your emotional state, focusing on familiar physiological sensations like sinking your toes into the sand, and other techniques are all part of mindfulness. These specific feelings ground you in reality and give you something to concentrate on.
5. Take Deep Breaths and Focus On Your Pace
Despite the fact that hyperventilation is a symptom of panic attacks that can heighten terror, deep breathing can aid to relieve panic during an attack. Slow breathing can help you feel more comfortable, at ease, and alert, as well as reduce worry, despair, fury, and uncertainty sensations. If you can control your breathing, you’re less likely to develop hyperventilation, which can exacerbate other symptoms. Concentrate on taking deep breaths in and out via your mouth, slowly filling and then releasing the air from your chest and belly. Inhale for four counts, then hold for a second before exhaling for four counts.