5 Ways to Stop Panic Attacks
If you’ve ever experienced a panic attack, you know firsthand the name is apropos. Within seconds you can go from feeling quite well and “ordinary” to experiencing absolute dread and fear. And often with no apparent trigger. It’s a horrible way to live.
But you don’t have to feel like a helpless victim of these attacks. Here are some powerful ways you can stop panic attacks in their tracks:
1. Recognize What’s Happening
If in the moment, you can recognize that you are having a panic attack and not a heart attack, you can begin to calm yourself at the realization this is temporary instantly. It will pass, and you will be okay. And once you gain a little calm, you can employ other techniques.
2. Deep Breathing
Hyperventilating is a common symptom of a panic attack. Breathing in an erratic pattern tends to make the attack intensify.
Conversely, deep breathing can reduce the symptoms of a panic attack and bring you back to a calm state. Breathing slowly and deeply signals to the rest of your body that the “threat” is gone, and you can get out of “fight or flight” mode.
3. Close Your Eyes
Some people can become triggered by things in their environment. If this happens to you and you find yourself in a fast-paced environment with too much stimuli becoming overwhelmed, close your eyes while taking some deep, slow, full breaths.
4. Practice Mindfulness
Panic attacks tend to cause a feeling of detachment or separation from reality. Mindfulness meditation is powerful because it can help you stay fully present in the here and now. In addition, the practice of meditation has been shown to relieve stress and anxiety.
5. Get Help
Cognitive-behavioral therapy (CBT) and other mental health treatments have been shown to help people suffering from panic attacks. CBT sessions can happen in private, in groups, and even online.
If you are interested in exploring treatment options, please don't hesitate to contact Core3. We're here to help and answer any questions you may have.
SOURCES:
https://www.healthline.com/health/how-to-stop-a-panic-attack
https://www.medicalnewstoday.com/articles/321510
https://www.verywellhealth.com/how-to-stop-a-panic-attack-5202930