How To Get Through Panic Attacks!
You might have suffered panic attacks again and again or it might be your first time. Things seem real impossible and in both cases, you can't help but imagine the worst-case scenarios. Panic attacks are sometimes so overwhelming that you might feel like you are going to have a heart attack or a stroke. Though panic attacks don’t cause long-term physical harm, afterward, the fear of another attack can limit someone’s daily life, and cause many more subsequent attacks.
Studies suggest that almost a third of us will experience one panic attack during our entire existence. And whether it's your first, hundredth time or you are witnessing someone else going through one, we understand that no one wants the same deadly experience. Small events can even trigger them.
Not everything is under our control. Hence, we need to find ways to solve this. Below we have listed down few ways that you can follow to get through your panic attacks instantly and have control over yourself.
1. Try a Breathing Exercise
We know that it's almost impossible to think straight during such situations, but trust us on this. Counting your breaths can actually help you change your focus, allowing your body time to re-regulate its composure. Thus, a breathing technique can help eventually. The steps are simple: take a deep breath and exhale, counting to four, hold the exhale for four counts, and again slowly inhale for four counts, holding onto for four counts again.
2. Block Your Senses
Panic attacks can be caused by an external stimulus like an image or sound that causes a triggering effect. Closing your eyes is an easy step to block off one sense. You can also use your fingers to plug your ears. This way you can distract your mind for a while and push away those unwanted memories.
3. Train Your Mind With Knowledge
It is a common phenomenon to often misinterpret panic attacks. These are nothing but your body misinterpreting cues to think that they are in danger or something is going to attack. Eventually, your body reacts as per the thoughts; your heart beats gets fast, you have trouble breathing, and the worst case, you shake and tremble. These are natural fear responses. You need to train your mind in such a way that whenever there is an external trigger, you know your body is just reacting to the situation, and everything is going to be alright. Realize that no one or nothing is going to harm you. Call someone if you want to divert your mind or share what's going on inside you.
4. Relax Your Body
An anxiety or panic attack may cause certain parts of your body to clench up. Make a deliberate effort to tighten and then these stiffening parts of your body. The more you breathe deeply and relax, the easier it will be to cope.
5. Talk To Yourself
It might sound weird but talk to yourself loudly about the things you are going through during the attacks. Yet again, remind yourself that the attack will end and it won't kill or make you faint. Recognize the symptoms and jot them down if possible. This way you acknowledge what you are going through and will be easier to break down the solutions.
People often fear the worst when they are having an anxiety attack. But most of the time, there's no underlying physical problem. If you are having repeated attacks, make sure to seek medical advice and take medicines if required.