Panic attacks can be a frightening and overwhelming experience, leaving individuals feeling powerless and completely out of control. The unexpected onset of extreme fear and physical symptoms can be distressing, leading people to assume they are in a life-threatening scenario. So let’s check out some tips to help you get through a panic attack.
Practice grounding techniques
Grounding techniques can help bring your focus back to the present moment and alleviate the intensity of a panic attack. Try focusing on your surroundings by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can help shift your attention away from the panic and towards the present reality.
Practice relaxation techniques
Engaging in relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation can help calm your body and mind during a panic attack. Take slow, deep breaths in through your nose and exhale slowly through your mouth. Focus on relaxing each muscle group, starting from your toes and working your way up to your head. Practising these techniques regularly can also help prevent panic attacks in the long run.
Challenge negative thoughts
Panic attacks are often accompanied by negative thoughts and catastrophic thinking. Challenge these thoughts by asking yourself if there is evidence to support them and if there are alternative, more balanced ways of thinking. Remind yourself that panic attacks are temporary and do not pose a threat to your life.
Seek professional help
If you are experiencing frequent or severe panic attacks, it is important to seek professional help. A mental health professional can provide guidance, support, and techniques tailored to your specific needs. They may recommend therapy, such as cognitive-behavioural therapy (CBT), which can help you understand and manage your panic attacks more effectively.
Remember that you are not alone in your experience of panic attacks, and there is help available. With the right strategies and support, you can learn to cope with and overcome panic attacks, leading to a more fulfilling and anxiety-free life.