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Ways to stop a panic attack and to calm anxiety; A thread ♡¸.•
What's a panic attack?
Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical and emotional symptoms
During a panic attack you may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding. +
Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical and emotional symptoms
During a panic attack you may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding. +
+ Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they make think they’re having a heart attack. Others have reported feeling like they are having a stroke.
The terms panic attack and anxiety attack are used interchangeably, but they are not the same. Key characteristics distinguish one from the other, though they have several symptoms in common.
These types of attack have different intensities and durations.
These types of attack have different intensities and durations.
Panic attacks are generally more intense than anxiety attacks. They also come on out of the blue, while anxiety attacks are often associated with a trigger.
It should be clarified that the ways to help that I present in this thread can be used with any panic disorder, not just panic or anxiety attacks.
With nothing more to say; WAYS TO HELP
With nothing more to say; WAYS TO HELP
• Use deep breathing
While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.
While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.
Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four:
• Recognize that you’re having a panic attack
By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.
• Close your eyes
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.
• Find a focus object
Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
•Use muscle relaxation techniques
Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.
Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.
• Picture your happy place
What’s the most relaxing place in the world that you can think of?
Picture yourself there, and try to focus on the details as much as possible.
What’s the most relaxing place in the world that you can think of?
Picture yourself there, and try to focus on the details as much as possible.
• Repeat a mantra internally
Repeating a mantra internally can be relaxing and reassuring.
Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.
Repeating a mantra internally can be relaxing and reassuring.
Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.
some examples of mantras you can use:
• The 5-4-3-2-1 method
Panic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses.
This method is a type of mindfulness. It helps direct the person’s focus away from sources of stress.
Panic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses.
This method is a type of mindfulness. It helps direct the person’s focus away from sources of stress.
Look at 5 separate objects. Think about each one for a short while.
Listen for 4 distinct sounds. Think about where they came from and what sets them apart.
Touch 3 objects. Consider their texture, temperature, and what their uses are.
+
Listen for 4 distinct sounds. Think about where they came from and what sets them apart.
Touch 3 objects. Consider their texture, temperature, and what their uses are.
+
+
Identify 2 different smells. This could be the smell of your coffee, your soap, or the laundry detergent on your clothes.
Name 1 thing you can taste. Notice whatever taste is in your mouth, or try tasting a piece of candy.
Identify 2 different smells. This could be the smell of your coffee, your soap, or the laundry detergent on your clothes.
Name 1 thing you can taste. Notice whatever taste is in your mouth, or try tasting a piece of candy.
These are not the only ways to help, you can always find many ways, such as listening to a person when they are not feeling well, giving them a hug, letting them know that they have your support.
Lately the world has many problems, which can be triggers for anxiety and other disorders and it seems important to me that we know how to help each other
Here is a thread of what is happening in Latin America; https://twitter.com/hollandsprivate/status/1327888990935126016?s=19
We all have problems, but we have to help each other to get ahead! Stay safe and take care 
