what to do if im having a panic attack
Ways to Stop a Panic Set on
Know the Signs
You don't accept to exist in a scary situation to take a panic attack. You lot could exist on a hike, at a eatery, or asleep in bed. Suddenly you become a strong surge of fear. This triggers physical symptoms like a pounding heart, sweating, shortness of breath, nausea, chest pain, or trembling. It can last 5 to 20 minutes. Once you acquire to recognize when attacks are coming on, you lot tin can detect ways to terminate them.
Alive Your Life
It'due south understandable that you'd want to avert a panic assail at all costs. But it's important non to permit fear control your life. For example, don't avoid places where you've had panic attacks in the past. If yous accept one, stay where you are, if it'south safe. When the assail is over, you'll realize that nothing terrible happened.
Talk to Yourself
When you feel a panic attack coming on, remind yourself that you're feeling anxiety, and not real danger. You tin can even endeavour straight addressing the fear. Practice a go-to response like, "I am not afraid" or "This volition pass."
Don't Distract Yourself
Equally tempting every bit information technology may be to try to focus your mind elsewhere, the healthiest manner to deal with a panic attack is to acknowledge it. Effort not to fight your symptoms. But keep reminding yourself that they will laissez passer.
Exhale Through Information technology
An set on may brand you take quick, shallow breaths, so become your breathing nether command. Close your eyes. Put your paw betwixt your belly button and the lesser of your ribs. Inhale through your nose slowly and deeply. And so let all that air out gently through your rima oris. You'll feel the hand on your belly rising and autumn. If it helps, yous can count from one to five on each inhale and exhale. Later a few minutes, you should kickoff to feel better.
Keep Your Mind in the Present
Notice five things you can see around y'all. So, iv things you can touch. 3 things you can hear. Two things you smell. One thing y'all sense of taste. When yous stay grounded in what's going on around you lot, it gives your mind something better to exercise than focus on fear or bounciness from one worry to the side by side.
H.A.L.T. Your Attack
H.A.L.T. stands for hungry, angry, lone, tired -- four feelings that bring out the worst in everyone. If you're prone to panic attacks, they can plough into triggers. When symptoms pop up, check in with yourself: Am I hungry? Am I angry? Once you pinpoint what's going on, you can take steps to set up it.
Progressive Relaxation
When you feel a panic attack coming on -- or are in the middle of one -- tense i musculus at a time and so relax it. Repeat this everywhere until your whole body is relaxed.
Stop the 'What Ifs'
Panic attacks feed on thoughts of "what if." What if I can't do it? What if I meet my ex? What if everyone laughs at me? Acknowledge that fright, so shift from "what if" to "so what?" Sometimes the worst-case scenario isn't as bad equally it seems.
Rate Your Fear
When fright scrambles your mind, charge per unit it on a scale of 1 to 10 every few minutes. This keeps you in the present moment. Information technology's also a good reminder that you're not on a 10 the whole time.
Careful With Java, Booze, Smoking
Caffeine tin make you feel nervous and shaky. It tin can also go on you awake, which tin can trigger tiredness later on. Nicotine and alcohol can make you feel at-home at get-go, and then make you jittery as your body processes it. All 3 tin can trigger panic attacks or brand them worse. Information technology'south best to avoid them.
Make Time to Exercise
Physical activity lowers stress, which is 1 of the main causes of panic attacks. A conditioning, especially the kind that gets your center pumping, can likewise get yous to a calmer place. Can't work in a workout? Fifty-fifty a ten-infinitesimal walk can aid.
Slow Down
Slow your body down, and your mind volition follow. Practices like yoga and tai chi apply deadening body movements and railroad train the listen to be at-home and aware.
Source: https://www.webmd.com/anxiety-panic/ss/slideshow-ways-to-stop-panic-attack
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