Coping With Panic Attacks
Recognize it as a panic attack: Understanding that what you're experiencing is a panic attack and that it will eventually pass can help you maintain a sense of control. Remind yourself that panic attacks are temporary and not life-threatening.
Focus on your breathing: Practice deep breathing exercises to help calm your body and regulate your breathing. Breathe in slowly through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this pattern until your breathing becomes more steady and controlled.
Ground yourself: Engage your senses to bring your attention to the present moment and distract yourself from panic-inducing thoughts. Look around and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Challenge your thoughts: Panic attacks are often accompanied by negative and catastrophic thoughts. Remind yourself that these thoughts are a result of the panic and not based on reality. Challenge them with rational and positive thoughts. For example, tell yourself, "This is just a panic attack. I've been through this before, and it will pass."
Use grounding techniques: Grounding techniques can help you stay connected to the present moment and reduce the intensity of the panic attack. Some techniques include squeezing a stress ball, rubbing your hands together, or mentally listing objects of a specific color in your surroundings.
Practice progressive muscle relaxation: Starting from your toes and moving up to your head, tense and then relax each muscle group in your body. This technique can help release tension and promote relaxation.
Seek support: If you're with someone you trust, let them know you're having a panic attack and ask for their support. Sometimes, talking to someone or having a reassuring presence can help alleviate symptoms. If you're alone, consider reaching out to a supportive friend or family member by phone.
Avoid caffeine and stimulants: Stimulants like caffeine can exacerbate anxiety symptoms and make panic attacks more intense. It's best to avoid or limit your consumption of such substances.
Consider therapy: If you experience panic attacks frequently, it may be helpful to seek therapy from a mental health professional. Therapies such as cognitive-behavioral therapy (CBT) or exposure therapy can provide you with coping strategies and help you address the underlying causes of your panic attacks.