Trace your hand on a sheet of paper and label the fingers with each of the five senses. Do some stretching/yoga. Take a walk in the woods.
Take a moment to notice the sensation of your breath entering your nostrils or mouth as it travels down your airway into your lungs. After a few breaths, try to notice any other sensations that might accompany your breathing. Becoming more aware of the subtle sensations in your body can help you influence how your body responds to emotional spikes. First, practice deep breathing exercises when you are calm and not in panic. By practicing in safe and calm environments, you can be more prepared when experiencing a panic attack or intense anxiety. Practicing deep breathing will help you relax and can help you work through any future panic attacks. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Return to your rational mind. Allow yourself to think clearly. Don’t go immediately to judgments (“I can’t believe this happened, this is embarrassing”) but allow yourself to recognize that you are okay and that nothing is happening that is life-threatening.
Shortness of breath, difficulty breathing Pounding heart Intense cold or hot flashes Shaking or trembling Blurred vision Feeling like you’re choking Strong stomach pains Headaches Chest pain
If you’ve had a panic attack in the past and are experiencing current stressful events, know that you may be at higher risk to experience another panic attack. Spend extra time taking care of yourself.
One excellent way to manage stress is to get plenty of sleep, around 7 to 8 hours. This can help you handle the stresses of daily life. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Practice holding your breath, shallow breathing, or shaking your head from side to side. Mimic the symptoms you experience and do them in your own control. Recognize that you are okay and no harm will come to you. Do this in a controlled setting, so that if it happens uncontrolled, it won’t be as fearful.
Go for a run or a hike, take a dance class, or try martial arts. Do things that you find fun and get you moving!
For example, if you’ve had panic attacks before and are someone who is typically anxious meeting new people, think about skipping that cup of coffee before going on a blind date.
Magnesium. Check with your doctor to see if you have a magnesium deficiency, which may be making it harder for your body to deal with past stresses. Omega-3 fatty acids. You can take a supplement, like flaxseed oil. Omega-3s have been shown to reduce anxiety. Gamma-aminobutyric acid (GABA). If you’re deficient in this acid, which is a neurotransmitter, you may have trouble calming your nerves, get headaches, and experience palpitations, among other things. Take 500 to 1000mg of GABA a day or eat more broccoli, citrus, bananas, or nuts. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Practicing CBT along with breathing techniques can be helpful tools for calming your panic and focusing on whatever else is happening in the present moment.
Being proactive towards panic attacks can make you feel more in control and buffer the effect panic attacks will have on your mood and behavior.
Strong social support systems have been shown to be essential in dealing with stress, especially in cases of anxiety disorders. [18] X Research source Ozbay, F. , Johnson, D. C. , Dimoulas, E. , Morgan, C. A. , Charney, D. , & Southwick, S. (2007). Social Support and Resilience to Stress. Psychiatry (Edgmont), 4(5), 35–40.
Don’t be afraid to ask your family members about their experiences with anxiety. Reach out and have honest conversations with your family about anxiety so you can better understand what is going on within yourself.
If you want to speak face to face with other people who have had panic attacks, don’t be afraid to attend a meeting and share your story with them.
