Panic attacks are usually characterized by a sudden rush of physical and mental symptoms. Although these symptoms will vary for different people, the most common ones include shortness of breath, muscle spasms, waves of nausea, and intense feelings of fear and anxiety. Panic attacks are usually a symptom of mental health issues such as anxiety, depression, or PTSD, however, they can happen to anybody. Thankfully, there are many simple things that you can do to help yourself cope, stay in control and get through a panic attack. Follow these top tips to find out how.
Tip #1. Learn About Panic Attacks:
Firstly, the main thing that you should do is educate yourself about panic attacks, including their causes, common symptoms, and how they present to the sufferer. By doing this, you will make it easier for yourself if you suffer from one in the future, since you will know exactly what is happening. Since the symptoms of a panic attack can often be mistaken for something more serious, it’s not uncommon for patients to make themselves worse by becoming even more anxious by worrying that they are having a heart attack or suffering from other ailments.
Tip #2. Focus on Relaxing Yourself:
If you can feel the symptoms of a panic attack coming on, then it’s important to ensure that you are relaxed as possible. It is vital that you don’t try to ignore the symptoms and hope that they will go away, because doing this makes it more likely that your panic attack will be worse when it finally happens. If possible, find yourself somewhere quiet and comfortable to sit, so that you feel safe and are better able to gain control. You could even try vaping with calming vape juice, such as CBD oil, if you feel that this may help. If it helps to lie down, then do so – remember that the main aim is to relieve as much tension as possible from your body and fully relax your muscles.
Tip #3. Breathe Deeply:
One of the main symptoms of a panic attack is experiencing shortness of breath. If your chest feels tight and you are struggling to breathe, then you may naturally speed up your breathing and start inhaling quickly and sharply in your bid to get as much air as possible. However, this will often make things worse. As soon as you feel a panic attack coming on, the best thing to do is get in control of your breathing as quickly as you can. Simple breathing exercises, such as breathing in for five seconds, holding your breath for two seconds, and then exhaling for seven seconds, should be repeated until you feel yourself starting to calm down and regain your calm. If you can, inhale and exhale through your nose. Count the seconds in your head or on your fingers whilst you breathe; focusing on this will distract you from your panic attack and help you to calm down.
Panic attacks are never a nice experience, but these techniques can make them much easier to cope with.