By Tonny Wandella
Panic attacks can indeed be overwhelming and unexpected. Knowing what to do when they occur can assist to mitigate their intensity or even prevent them.
Panic attacks are fairly common, according to one article, with roughly 13 percent of people experiencing one in their lifetime.
Although no one can foresee when a panic attack will strike, having a plan in place for what to do if one does strike can help a person feel more in control and make panic episodes easier to manage.
This article takes a look at how to stop a panic attack as well as some basic anxiety-reduction techniques. It will also cover how to assist someone who is experiencing a panic attack.
Recognize the signs of a panic attack.
You may remind yourself that you’re having a panic attack rather than a heart attack by realizing that it’s only temporary, that it’ll pass, and that you’re fine. Take away the fear of dying or impending doom, both of which are signs of panic attacks. This will free you up to concentrate on other ways to alleviate your discomfort. It’s not always feasible to avoid panic attack triggers, but knowing what they are will help you recognize that it’s a panic attack and not something else.
Light exercise is recommended.
Regular exercise, according to research, not only keeps the body healthy but also improves mental wellness. Experts have discovered that exercising for 20 minutes at 60 to 90% of your maximal heart rate three times per week will help alleviate anxiety.
If you have never exercised before, consult your doctor before beginning. There is some evidence that restarting aerobic exercise can cause more anxiety in people with anxiety disorders. Gradually increasing your activity can help your body adjust and avoid breathing issues. Activities such as running on a treadmill are examples of aerobic exercise.
Stop and take a break if you’re worried, hyperventilating, or having trouble breathing, or choose a more moderate choice, such as Yoga.
Internally, Repeat a Mantra.
Internally repeating a mantra can be soothing and calming, and it can provide you with something to hold on to throughout a panic attack.
Repeat a mantra in your thoughts until the panic episode subsides, whether it’s simply “This too shall pass” or a mantra that speaks to you personally.
Set a Bedtime for Yourself.
Isn’t there any time for sleep in your busy schedule? Some workaholics boast about just needing three or four hours of sleep every night, as if to say, “I’m more committed and driven than everyone else.” But, despite what you may believe, you are not a robot. Sleep is necessary for humans to operate properly, therefore unless you’ve been beaming in from another planet, this also applies to you.
Chronic sleep deprivation puts you vulnerable to anxiety, whether you have insomnia, intentionally limit your sleep, or are a self-proclaimed night owl. Get eight to nine hours of sleep every night to do yourself (and everyone else) a favor.
Create a bedtime routine that includes reading a book or doing something soothing before going to bed. The better prepared you are to get a good night’s sleep, the higher sleep quality you will have, which will lead to a better morning.
Recognize that anxiousness is a significant issue. Many people do not seek the support they need to enhance their quality of life because of social stigma. Contact a doctor or a specialist if things get out of hand. Remember that panic attacks may be controlled and you can live a normal life if you use some of these coping techniques.