Experiencing a panic attack can be overwhelming, but there are strategies you can employ to help manage and alleviate its symptoms. Here are nine things you can do if you’re having a panic attack:
- Practice deep breathing: Focus on your breath and try to take slow, deep breaths. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this process until you feel calmer.
- Use grounding techniques: Grounding techniques can help bring your focus back to the present moment and reduce feelings of dissociation or detachment. Try naming objects around you or focusing on the sensations of touch, such as feeling the texture of an object or the ground beneath your feet.
- Engage in progressive muscle relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This can help release tension and promote relaxation.
- Practice mindfulness or meditation: Mindfulness exercises and meditation techniques can help calm your mind and reduce the intensity of panic symptoms. Focus on your breath or use guided imagery to redirect your thoughts away from the panic.
- Use visualization: Imagine yourself in a safe and peaceful place, such as a beach or a meadow. Visualize yourself surrounded by calmness and serenity, and allow yourself to relax into that mental image.
- Challenge negative thoughts: Panic attacks are often fueled by negative thoughts and catastrophic thinking. Challenge these thoughts by asking yourself if they are realistic or helpful. Remind yourself that panic attacks are temporary and that you have the ability to cope with them.
- Reach out for support: If you’re comfortable, reach out to a trusted friend, family member, or mental health professional for support. Talking to someone you trust can help you feel less alone and more grounded during a panic attack.
- Use distraction techniques: Engage in activities that can distract you from the panic attack, such as listening to music, watching a funny video, or doing a puzzle. Distracting yourself can help shift your focus away from the symptoms of panic.
- Consider professional help: If you experience frequent or severe panic attacks, consider seeking help from a mental health professional. Therapy, medication, and other forms of treatment can help you manage and reduce your symptoms over time.
Remember that everyone’s experience with panic attacks is different, so it’s important to find what works best for you. Additionally, if you find yourself in a situation where you cannot manage your panic attack alone, don’t hesitate to seek emergency medical assistance.