Panic attacks can be overwhelming and debilitating making it difficult to focus on anything other than the intense feelings of fear and anxiety. If you suffer from panic attacks it is important to have strategies in place to help calm the storm when it strikes. Here are some effective remedies to help you cope with panic attacks –
Deep Breathing
One of the most effective ways to calm a panic attack is through deep breathing exercises. When you feel a panic attack coming on try to focus on your breathing and take slow deep breaths. This can help regulate your heart rate and reduce feelings of anxiety.
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in your body. This can help release tension and promote a sense of calm. Try to focus on each muscle group individually starting from your toes and working your way up to your head.
Grounding Techniques
Grounding techniques can help bring you back to the present moment and reduce feelings of panic. One grounding technique involves using your senses to focus on your surroundings. Try to notice 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.
Guided Imagery
Guided imagery involves visualizing a peaceful and calming place in your mind. This can help distract you from feelings of panic and provide a sense of relaxation. Try to imagine yourself in a serene setting such as a beach or a forest and focus on the sights sounds and smells of that place.
Self Compassion
During a panic attack it is important to be kind to yourself and practice self compassion. Remember that it is normal to experience anxiety and panic and that you are not alone in your struggles. Try to speak to yourself in a gentle and understanding manner and remind yourself that you are doing the best you can.
Seeking Professional Help
If you experience frequent or severe panic attacks it may be helpful to seek professional help from a therapist or counselor. A mental health professional can provide you with tools and strategies to manage your panic attacks as well as offer support and guidance as you work towards recovery.
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