Panic attacks occur in 1 out of 10 individuals at some point in their lives. There is no doubt that these episodes can be quite frightening, especially for someone who has never experienced it before. A typical panic attack episode presents with nausea, a feeling of breathlessness, tingling, cold/hot flushes, chest pain, and a higher heart rate. The duration varies from a mere number of minutes to roughly an hour.
Whether you are sure or not, if you believe that you have experienced having a panic attack before, it is highly advised that you see a professional right away so a proper diagnosis and the correct management for it be identified. Besides this, we also strongly encourage you to make use of the many effective tips we are about to present in this post.
1 – Do Not Underestimate The Power Of Brown Paper Bags
If you sense that you’re out of breath because of a rising episode, something as simple as a brown paper bag can greatly help! Try to control and slow down your breaths as you breathe in and equally slowly out of the paper bag. If you do not have paper bags, you can simply cup your hands and cover up your mouth. When you go through a panic attack, you tend to breathe faster in panic. Hyperventilation leads to a higher amount of oxygen which plays a role in dizziness. Using a paperbag or cupped hands while trying to breathe a lot slower will ultimately normalize levels of oxygen.
2 – Switch Up Your Lifestyle
Little by little, at least. Lots of exercises will aid in burning excess adrenaline which is linked to stress and panic. If you are a heavy smoker, it is suggested that you commit to a program that will gradually dissociate with cigarettes. The same goes for drinking alcoholic beverages. Blood glucose is also somehow connected to more frequent bouts of panic attacks, which is why doctors popularly recommend not overeating processed foods, drinks, and sweets.
3 – Let It Sink In
The more we fight off something the higher levels of stress. This also leads to increased adrenaline levels. Talk to your psychologist about grounding techniques that are specifically designed to help patients fully accept that an ongoing panic attack is really happening, and not desperately fight it off. Visualization has also be found to be superbly helpful.
4 – Regular Verbalization Is Key
Make verbalization and communicating your feelings an everyday habit. Start small and gradually start opening up more and more to people you trust most. If you already have a reliable therapist, they have specific interventions that all aim to sharpen one’s communication and verbalization skills.
5 – Discover A Healthy Outlet
Make a list of the things you like to do, hobbies and such. Whenever you feel an episode coming, turn to music, sports, or even chores. Anything that will divide your attention or potentially fully shift it away from the ongoing panic attack.
6 – Trick Your Mind
Play a little trick and believe that panic attack signs you are facing are coming from a hypersensitive nervous system. From here, keep logical and keep reminding yourself that the feelings associated with panic attacks are not considered medically hazardous.
In a nutshell, you must slowly and surely empower yourself all throughout. Keep whispering and reassuring yourself—that are bigger and stronger than the panic you are feeling, and that at the end of the day, your body and your mind are your own.
Visualize and separate the different aspects (panic attack, mind, body), I have found this particular technique is truly helpful from personal experience. Never stop doing research with regards to other means of relaxation techniques and stress management approaches. It’s a long road ahead but always remember that the steering wheel is within your grip.