Coping Techniques for Managing Anxiety.
It might be terrifying to endure a panic attack. They might strike out of nowhere and leave you feeling out of control. However, there are methods you can employ to deal with panic attacks when they happen. The following seven methods will help you stop a panic attack:
Recognize and acknowledge the panic attack.
Recognizing and acknowledging that a panic attack is occurring is the first step towards stopping one. This can be difficult because panic attacks can resemble heart attacks or other serious medical emergencies. Try to keep in mind, though, that what you’re going through is a panic attack, and it will pass.
Breathe deeply and slowly.
Your heart rate can be slowed down and your anxiety levels can be decreased by deep breathing. Try inhaling slowly and deeply through your nose while exhaling through your mouth. You might also try counting to four while taking a breath in and four while taking a breath out.
Use grounding techniques.
Utilizing grounding practices might help you stay in the now and lessen feelings of disassociation or unreality. Try concentrating on your senses, such as the sound of the environment or the sensation of your feet on the ground. You may also try saying something to yourself repeatedly, such “I am safe and in control.”
Practice muscle relaxation.
It can be beneficial to tense and then relax your muscles to ease stress and anxiety. Try tensing and then relaxing each muscle group, starting with your feet and working your way up to your head..https://adaa.org/
Challenge negative thoughts.
Negative thoughts or beliefs about yourself or the situation you’re in can cause panic attacks. Asking yourself if these ideas are grounded in reality can help you push back against them. You might also try reinterpreting them in a more uplifting way.https://www.nimh.nih.gov/index.shtml
Reach out for support.
Consider seeking professional help.
It may be beneficial to seek professional care if you frequently experience panic attacks or if they are affecting your everyday life. A mental health professional can accurately diagnose you and assist you in creating an effective treatment strategy.https://www.crisistextline.org/
In conclusion, panic attacks can be a terrifying experience, but there are coping mechanisms you can employ when they happen. You can take action to stop a panic attack and lessen its impact on your life by recognizing and acknowledging the panic attack, breathing deeply and slowly, using grounding techniques, practicing muscle relaxation, challenging negative thoughts, reaching out for support, and considering seeking professional help. .https://suicidepreventionlifeline.org/