A PANIC ATTACK ?
Defining what a panic attack feels like in words is a pretty tricky thing to do.
Most people who go through it describe it with phrases like ‘I feel like I am dying.’ So the obvious thing to say at first is that it is extremely terrifying, to say the least.
If you frequently suffer from anxiety or are overwhelmingly stressed, you might have experienced a panic attack. They suddenly pop out and can make you feel like your world is falling apart. Physical symptoms like chest pain, shortness of breath, nausea, sweating, etc., mimic those of serious conditions like heart attacks or allergic reactions. Additionally, worry and dread can make it even more difficult to get through the whole process.
While panic attacks seem life-threatening, they are actually false alarms of the body’s fight or flight response. But if you don’t know how to deal with a panic attack, it can be extremely tough to get out of it. This is why a helpful thing to do is to have a toolbox of tips on how to deal with a panic attack that you can use whenever required. In this post, we will dive into four effective ways to get through a panic attack and make the experience a little more bearable. Let’s get started.
How To Deal With A Panic Attack?
1. Breathe through your belly.
One of the most prominent signs of a panic attack is experiencing difficulty in breathing. Therefore, one of the most effective strategies for managing a panic attack is to regain control of your breath. This involves practicing slow, intentional breathing and focusing on the way you breathe.
It is essential to ensure that you are breathing from either the diaphragm or the belly, rather than from the chest. By keeping one hand on your chest and the other on your belly, you can guide your breath towards your belly and promote a sense of calm.
If you find it challenging to control your breath in this way, you can try a simpler technique. Inhale through your nose for a count of three and exhale for a count of four. The key is to exhale for a longer duration than you inhale, which can help alleviate stress and panic symptoms.
2. Bring yourself back to the present.
As highlighted previously, panic attacks can arise from the body’s fight or flight response, often triggered by a perceived threat. In such moments, it is crucial to remind yourself that you are safe and secure. This simple yet effective technique can significantly help when dealing with a panic attack.
One valuable approach is the 5-4-3-2-1 technique. Engage your senses by verbally acknowledging five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. This practice helps redirect your attention away from distressing thoughts and brings your focus to the present moment, grounding you in your immediate environment.
3. Start a conversation
When experiencing difficulty breathing or feeling disoriented during a panic attack, initiating a conversation with someone nearby can be beneficial. Engaging in dialogue signifies that you are capable of breathing properly. Moreover, conversing with another person redirects your thoughts to the present moment, promoting a sense of calm.
If you find yourself in an unfamiliar environment without someone to talk to, reaching out to a trusted individual through a phone call can be a helpful alternative. Speaking with someone you trust can provide reassurance and support, aiding in the management of the panic attack.
4. Keep reminding yourself that this won’t last forever.
During the intensity of a panic attack, it is important to remember that the experience is temporary. Panic attacks typically last up to ten minutes since it becomes difficult for the body to sustain heightened arousal beyond that point.
Continuously reassure yourself that this moment will pass, reinforcing the understanding that the panic attack is time-limited. Another helpful technique is reciting calming mantras. Each person may resonate with different calming phrases, so it may require some trial and error to discover what works best for you. Once you find a mantra that brings you comfort, you can rely on it to soothe your mind during challenging moments.
Conclusion:
Experiencing a panic attack can be an overwhelming and distressing ordeal, impacting both your physical and mental well-being. However, equipping yourself with effective coping strategies can make the process more manageable. By implementing these tips on how to deal with a panic attack, you can empower yourself to navigate such episodes with greater resilience and ease. Remember, you are not alone, and with the right tools and support, you can find ways to cope and regain a sense of control over your well-being.
For additional tips and support for your mental health and overall well-being, we encourage you to reach out to us at Kampala Counseling Services. Our dedicated team of professionals is here to provide guidance, counseling, and resources to help you on your journey towards emotional wellness. Don’t hesitate to take that important step towards a healthier and happier life. Please Call + (256) 741 056164 or email [email protected] to schedule a mental health session at Kampala Counseling Services.