Suffering from panic attacks? 9 Ways to deal with them
Practice deep breathing
Focus on your breath. Slow, deep breathing can help calm your nervous system. Try inhaling deeply through your nose for a count of four, holding your breath for a count of four, and then exhaling slowly through your mouth for a count of six.
Ground yourself
Use grounding techniques to bring yourself back to the present. This can be as simple as naming 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.
Both caffeine and alcohol can increase anxiety levels and trigger panic attacks. Reducing or eliminating these substances from your diet can help.
Avoid caffeine & alcohol
Regular exercise can be a game-changer in reducing anxiety. Even light physical activity can help release endorphins, natural mood lifters that can help you cope with panic attacks.
Stay active
Visualise a place where you feel safe and relaxed. This mental imagery can help reduce anxiety and bring a sense of calm.
Picture your happy place
Repeating a personal calming phrase, such as "This too shall pass," or “I shall survive this”, can help you stay focused and calm during a panic attack.
Repeat a mantra
When a panic attack strikes, reach out to a friend, family member, or support group. Talking about your feelings with a confidant can provide a sense of comfort and reduce feelings of isolation.
Talk to someone
Mindfulness and practicing meditation can help keep you grounded. Focus on your breathing, sensations, and surroundings allows you to stay present and focus on what is important.
Practice mindfulness
Lastly, if you feel your anxiety is getting out of hand, do not hesitate to consult a professional. Therapy and counselling can help you address and manage your situation.
Seek professional help
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