5 Calming Strategies to Cope with Panic Attacks
Panic attacks can be frightening and overwhelming. When they occur, many people believe they’re having a heart attack. Some believe they’re going to die, and some have a general sense of doom. And, because of this, many people end up in the emergency room, only to find out that they had a panic attack. Unfortunately, people are not always given the referrals for counseling and medication management services that would be helpful when they’re in the emergency room. In addition to seeking out counseling services, here are some steps you can take to manage a panic attack when they occur.
Recognize the symptoms
The first step in managing a panic attack is to recognize the symptoms. Symptoms of a panic attack can include rapid heartbeat, sweating, shaking, shortness of breath, and a feeling of impending doom. Once you recognize these symptoms, remind yourself that this is a panic attack and that it will pass. While panic attacks may feel like they last forever, the reality is that they last a few minutes.
Practice deep breathing
Deep breathing is a powerful technique that can help calm your body during a panic attack. Try taking slow, deep breaths in through your nose and out through your mouth. Count to four as you inhale, hold for four seconds, and exhale for four seconds. The great thing about breathing exercises is that they can be used anywhere without anyone knowing that you are trying to calm yourself down.
Ground yourself
Panic attacks can make you feel like you're losing control or like you're disconnected from reality. To ground yourself, try focusing on your 5 senses. Notice the details around you, such as the colors of the objects in the room or the sounds you can hear. This will help bring you back to the present moment.
Use reassuring self-talk
During a panic attack, it's easy to get caught up in negative thoughts and fears. Try using positive self-talk to reassure yourself that you're safe and that the panic attack will pass. Remind yourself that you've been through this before and that you can handle it.
Seek support
Finally, it's important to seek support when you're experiencing a panic attack. Reach out to a trusted friend or family member, or consider talking to a mental health professional. They can offer you guidance and support to help you manage your symptoms. Counseling and medication management can both be helpful options for learning to manage panic attacks.
Remember, panic attacks are manageable. By recognizing the symptoms, practicing deep breathing, grounding yourself, using positive self-talk, and seeking support, you can manage a panic attack when it occurs. Seeking mental health counseling services from trained therapists is a great way to get support, valuable information, and coping strategies for managing panic attacks.
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Photo Credit: Monstera and Liza Summer
Date of Download: 4/11/2023
