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What should you do, if you are having a panic/ anxiety attack.
A useful thread~
A useful thread~
1. Use deep breathing
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:
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:
2. Recognize that you’re having an attack
By recognizing that you’re having a an 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 an attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
3. Close your eyes
Some 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.
To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it-
Some 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.
To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it-
easier to focus on your breathing.
4. Practice mindfulness
Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.
Focus on the physical-
Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.
Focus on the physical-
sensations you are familiar with, like digging your feet into the ground, or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on
5. Find a focus object.
Pick one object in clear sight and consciously note everything about it possible.
For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to-
Pick one object in clear sight and consciously note everything about it possible.
For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to-
yourself. Focus all of your energy on this object, and your panic symptoms may subside.
6. Use muscle relaxation techniques
Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.
Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.
7. Picture your happy place
What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?
Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm
What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?
Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm
smelling the sharp scent of pine trees.
8. Engage in light exercise
The exception to this is if you’re hyperventilating or struggling to breathe. Do what you can to catch your breath first.
The exception to this is if you’re hyperventilating or struggling to breathe. Do what you can to catch your breath first.
9. Keep lavender on hand
Lavender is known for being soothing and stress-relieving. It can help your body relax. keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.
Lavender is known for being soothing and stress-relieving. It can help your body relax. keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.
Note :
Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.
Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.
10. Repeat a mantra internally
Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.
Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head-
Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.
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 starts to go away.
