Panic attacks are terrible, uncomfortable moments. They can be even worse if you don’t have any plan for dealing with them. Once you’ve had one, you never want to have one again; still, it’s a good idea to plan for the future. Here are some good ways to deal with panic attacks.
Find something you really love to do and then, engage in it when you’re having a panic attack. Choose something that is meditative, like gentle yoga or knitting, so that you’ll get lost in it and forget what is happening to your body. Make sure you’re able to do this whenever an attack hits.
Consider asking your local government if they have any sort of assistance, like free therapists, for people with low income who suffer from panic attacks. The government would like you to find a great job and pay them more income tax, so often they’ll help you find someone to talk to.
If you are prone to panic attacks, it is helpful to discuss them with a health professional. Otherwise you are liable to feel vulnerable to terrifying feelings of impending doom or death at any time. Take the time to talk with a mental health professional about your attacks to see what kinds of treatments you find effective.
In the middle of a panic attack, visualize a peaceful scene. It may be hard to do this at first, but with a little practice you will be able to ride out a panic attack by visualizing a peaceful place and allowing yourself to relax until the panic attack subsides.
When you have a panic attack sit down and figure out how it’s making you feel at the moment. On a scale from one to ten to rate your feelings. Wait for a while and then rate your anxiety again. Continue until your anxiety is back to a 0.
Making certain changes to your lifestyle can reduce your risk of having another panic attack. Panic attacks are characterized by surges of adrenalin. By engaging in regular exercise, you can safely burn off any excess adrenaline. Cigarette and alcohol use should be eliminated or severely restricted. Reduce the sugar and processed foods in your diet and eat regular, well-balanced meals. A healthy body and a healthy mind often go hand in hand.
If you find it difficult to seek professional help, consider talking to a family member or close friend who will understand. A counselor will be able to help you find the source of your stress and guide you in taking progressive steps to face your fears.
Cool down your body by placing wet towels on your forehead, neck, arms, and torso. This can help slow your heart rate and bring your panic attack to a swift end. It will also help you to relax as you focus on each towel and how amazingly it’s cooling your skin.
Use these tips the next time you have a panic attack, and see which method works best for you. No one wants to have panic attacks, but knowing what you will do if you have one can provide some relief and comfort. Panic attacks can be uncomfortable, but if you have a plan in place they can be bearable.