Hey readers,
As a person with anxiety for many years I have had to deal with a fair few panic attacks in my time. Now the first thing I want to mention is don't worry if you have expressed panic attacks recently they are nothing threatening and they are just a way for the body to respond to the anxiety.
Historically we had a response called flight or fight in x times where it was a way to survive where we would either fight or run, normally run especially when there is a hungry tiger coming at yours. Sadly, we haven't evolved enough as humans to get rid of that response in our brain so therefore even though most like changes of bumping into a scary animal is like we still respond the same way when we are in an anxious situation.
The downfall is that we can produce too much adrenaline and lack of oxygen where we panic and do not breathe correctly because we are panicking too much which in turn escalates to a panic attack. One of the symptoms is you feel like you can not breathe properly. So, I am going to give you my top tips on how to manage a panic attack.
1. No worry.
My best advice when it comes to a panic attack does not worry you are not going to die and that the feelings will dispense within time. I used to be scared of panic attacks or do anything to stop them but actually, they come whether you want it or not. Embrace it and go with it.
A good visualization is like a wave when it builds up high but then it will fall again and that is a panic attack in a sense. I have had many and they can confirm they do reach a point and you can get back on the even level soon, you just need to relax and breathe is the fundamental goal.
2. Breathe.
If you're breathing quickly during a panic attack, doing a breaking exercise can ease your other symptoms.
Try this breath in as slowly, deeply, and gently as you can, through your nose. Breathe out slowly, deeply, and gently through your mouth,. Some people find it helpful to count steadily from one to five on each in-breath and each out-breath. Close your eyes and focus on your breathing. You should start to feel better in a few minutes. You may feel tired afterward so do anything too strenuous.
3. Positive statements.
When you are feeling anxious and panicky it can be helpful to use positive statements which can be used to remind you that panic is not dangerous and isn't harmful. The type of positive statements are:
* Panic is simply high levels of anxiety.
* By remembering these symptoms are nothing more than anxiety, I can prevent further symptoms from occurring.
* My anxiety and panic will pass naturally given time, it doesn't last forever.
* I can continue without needing to escape or avoid.
* I have never fainted, choked, or had a heart attack.
Reminding yourself of these facts can help to prevent further panic cycles from happening.
4. Drink water.
Dehydration can cause more than just thirst and dry lips. It can also set the heart racing and make you feel light-headed and dizzy, all sensations that are common during panic attacks. Be sure to drink plenty of water throughout the day to ward off any 'thirsty' mood swings.
5. Distractions.
Having distractions techniques can help you focus on something else when you're in a panicked, anxious, or distressed state. Although it may seem like a difficult thing to do, it can become a useful and healthy way of coping with the situation. Here are some ideas that you could try out, or ask your close friends and relatives to do with the tour when you need support.
* Counting things around you for example how many blue things are in your room.
* Doodling or colouring.
* Counting backwards from 10, then from 25, and then 50.
* Focussing on your breathing, but breathing in for forum, holding your breath for four, and then breathing out for four.
* Image a place where you feel safe, and then imagine the sounds you can hear in that place.
Have you ever experienced panic attacks? What has worked for you to help reduce anxiety during those difficult times? Love to hear your thoughts in the comment section down below.
Cheers for reading X
