Panic attacks are characterized by sudden, strong feelings of anxiety, panic, or fear that immediately disrupt your ability to function in society. These attacks often feel overwhelming and may result in emotional and physical symptoms. For example, panic attacks can contribute to difficulty breathing, profuse sweating, trembling, chest pain (which is sometimes confused with a heart attack), and an increased heart rate. Some people also experience a temporary feeling of detachment from themselves or from reality during a panic attack.
Panic attacks may come on suddenly and they can be very scary. Here is a list of strategies you can try to curtail a panic attack, especially if you believe an attack is imminent.
Acknowledge that you are having a panic attack
When you experience a panic attack, you need to recognize and acknowledge that you are having a panic attack and not a heart attack. Keep speaking to yourself, and remind yourself that the episode is only temporary, and you will be okay. Challenge the fear that you may be dying. “Once you do that, you can focus on other techniques, and lower your overall symptoms,” advises Rhea, an educator who offers cyber security courses online.
Shut your eyes
At times, the onset of a panic attack may be caused by a type of trigger. So, if you are in a fast-paced environment with a lot of loud and flashy stimuli, it may fuel your panic attack. Close your eyes and try to block out the stimuli around you. This will help you to lower its impact and help you to focus on your breathing.
Remember, this, too, shall pass
When you have an anxiety attack, it is important to remember that these feelings are only momentary, and they will likely pass without causing any permanent physical harm to you, Although you may feel very scared you may feel in the moment, giving yourself a pep talk can help you to overcome your fear faster.
Panic attacks usually reach their highest intensity in the first ten minutes after onset. After this, the symptoms begin to subside. “It is crucial that you try to remain as calm as possible during the first 10-minutes,” comments David, an educator who offers, ‘online do my computer science homework services.
Challenge your negative thoughts
Pay close attention to your thoughts and write them down to see if they make sense. It is not uncommon for people to have distorted thoughts during a panic attack and these negative thinking patterns need to be challenged if you are to regain your composure. Research suggests that automatic negative thoughts are directly associated with psychological anxiety. This means that when you get negative thoughts, they may become a trigger for feelings of panic, nervousness, and anxiety. When you know how to identify these negative thoughts, you will be better able to replace them with thoughts that are more realistic and positive.
Smell some lavender
Lavender has a soothing scent, which helps some people to feel less anxious. It may help you to stay grounded and give you a pleasant fragrance to focus on.
‘I have a history of panic attacks, but now anytime I start feeling it, I smell lavender, and it automatically makes me calmer,’ shares Sonya, an associate educator with TAE who offers chemistry homework help services.
There are also studies that highlight the positive impact of lavender oil in relieving stress and anxiety. Several studies suggest that you hold the lavender oil under your nose and sniff it gently. Alternatively, you can take a handkerchief, and dab it in the lavender oil, and sniff it for a couple of minutes. Lavender oil can be easily found online, but it is recommended that you shop for pure oil from a trusted retailer. If you do not like the smell of lavender oil, you can replace it with another essential oil of your choice, such as lemon, chamomile, or bergamot orange.
Practice Slower, Deeper Breathing
During a panic attack you may experience fast, heavy breathing. Many people tend to overlook their breathing during anxiety attacks and their breathing may become erratic, rapid, and shallow. When your breathing is erratic, it can lower your brain’s oxygen levels, which may trigger further panic and fear. However, you can regain control of your breathing by taking deep, slow breaths, which will increase the blood flow to your brain and help you to calm down.
Research shows that deep breathing has an array of benefits, which include lowering stress levels and reducing your heart rate.
‘One of the best techniques to practice deep breathing is by making a conscious effort to breathe via your diaphragm. This is the area that clenches or tightens up when we suffer from an anxiety or panic attack,’ comments Julie, an educator who helps students, and offers ‘pay for papers’ service with EduWorldUSA. This technique is known as belly breathing and it is a scientifically proven method to promote calmness.
Seek Professional Help
If you have tried the above strategies and still feel overwhelmed by anxiety and feelings of panic, it may be best to seek assistance from a mental health professional. A licensed therapist can help you to unearth the underlying reasons for your anxiety and help you to overcome them. A therapist can also teach you other healthy, effective coping mechanisms so you can manage feelings of panic when they arise. You are not alone in your fight against anxiety. Professional help is available if you reach out for it today.