Panic attacks can feel utterly overwhelming and terrifying, but knowing how to manage one can make all the difference. While the experience can vary from person to person, there are strategies you can use to regain control quickly and effectively when panic strikes.
Here are simple, step-by-step approaches to help you manage a panic attack. What works for one person might not work for other people, so if one doesn’t work, try another approach.
1. Focus on Your Breathing
One of the fastest ways to calm your body and mind is by focusing on your breath. When you’re panicking, your breathing becomes shallow and rapid. This worsens the physical symptoms of anxiety, such as dizziness and chest tightness. By extending your exhale, you activate the parasympathetic nervous system, promoting a sense of calm. Here are two techniques to try:
- Practice slow deep breathing: Inhale slowly through your nose for a count of 4, hold your breath for 4 seconds, then exhale through your mouth for a count of 4. After a few minutes, this will help reset your nervous system, bringing you back to a state of calm.
- Pursed lip breathing: Inhale through your nose for a count of 2. Purse your lips as if you are about to blow out a candle. Exhale slowly and gently through your pursed lips for a count of 4.
2. Ground Yourself
When panic attacks, your thoughts can spiral out of control. Grounding exercises help anchor you in the present moment, breaking the cycle of panic. A simple method is the 5-4-3-2-1 grounding technique:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Focusing on your senses distracts your mind and helps you feel more connected to your environment, which can reduce the intensity of the attack.
3. Challenge Your Thoughts
Panic attacks often trigger irrational thoughts, like “This is bad” or “I am having a heart attack!” It feels like it might last forever! Remind yourself that the sensations you’re experiencing are not life-threatening, even though they feel intense. You might say to yourself, “This feeling is uncomfortable, but it will pass.” Reaffirming that panic is temporary and simply a bunch of intense bodily sensations can help reduce its power over you.
4. Get Comfortable and Wait it Out
Sometimes, the best thing you can do is to find a quiet, safe space to sit or lie down. Do some slow deep breathing and let yourself ride out the attack, knowing that it will eventually subside. Trust that you have the tools to handle it, and it won’t last forever.
By using these techniques, you can manage a panic attack more effectively and regain a sense of control.
To get more personalised support for coping with anxiety and panic, call us on (07) 3726 5595 to book an appointment with one of our practitioners.