Do 7 Things When Experiencing Panic Attacks
Panic attack or panic attack is characterized by feelings of anxiety and extraordinary fear. Even the symptoms can be very similar to the symptoms of a heart attack, such as shortness of breath, dizziness, nausea and chest pain.
In many cases, panic attacks will strike suddenly without any warning. This is triggered by one of the conditions when you feel threatened and cannot escape.
But don’t worry, the more you learn, panic attacks are not so scary. Here are some ways to deal with panic attacks from Dr. Vinita Mehta, a clinical psychologist in Washington DC, quoted from Healthline.
Focus on your breathing. One of the best ways to slow down your body’s reaction to panic is to practice breathing. Taking slow, deep breaths can damage the stress response system and help you become more relaxed.
2. Go to a quiet room
When you experience panic attacks in public places, try going to a quieter room and using breathing techniques like the first point.
3. Imagine soothing things
Visualizing shadows about soothing things can help involve the parasympathetic nervous system. This nervous system helps the body relax from the feelings caused by panic attacks.
4. Try progressive muscle relaxation therapy
Progressive muscle relaxation therapy involves muscle tension and release. For example you can tense your toes, hold for a few seconds then release.
This technique will tell the difference that muscles feel when tense and relaxed. In this way, you will be more aware of how your body feels right now.
5. Know your physical health status
By knowing your physical health status, you will know whether you are experiencing symptoms of panic attacks or there is a possibility of other symptoms of a more serious illness. See a doctor for a routine checkup.
6. Everything gonna be okay
Panic attacks generally only last for a few minutes. Tell yourself that you have a panic attack and that it doesn’t matter. Everything will be alright. This can reduce anxiety levels.
7. Apply healthy living habits
Eat well, get enough rest, and exercise regularly. Research shows that aerobic exercise such as running, cycling or cardio training, can reduce anxiety symptoms. While alcohol, cigarettes and caffeine can trigger panic attacks.