How To Calm Down During A Panic Attack

September 25 2024 TalktoAngel 0 comments 2730 Views

Panic attacks can be overwhelming, causing intense fear and physical symptoms that can be difficult to manage. Knowing how to calm down during a panic attack is crucial for regaining control and reducing its impact. Here’s a comprehensive guide on effective strategies to calm yourself during a panic attack:

1. Understand What a Panic Attack Is

Understanding the nature of a panic attack can help in managing it more effectively. A panic attack is a sudden onset of intense fear or discomfort, reaching a peak within minutes, and can involve physical and psychological symptoms such as:

Rapid heartbeat
Sweating
Trembling or shaking
Shortness of breath
Chest pain
Nausea
Dizziness
Feelings of unreality or detachment

Recognizing that these symptoms are not life-threatening but rather a response to intense anxiety can help in managing them.

2. Practice Deep Breathing

Deep breathing is one of the most effective techniques to calm yourself during a panic attack. It helps to slow down your heart rate and bring your focus back to the present moment.

3. Use Grounding Techniques

Grounding techniques can help distract your mind from the panic attack and bring your focus back to the present moment. These techniques involve using your senses to connect with the here and now:

Touch and Feel: Hold onto a comforting object, such as a soft blanket or a stress ball. Pay attention to its texture, temperature, and feel.

Physical Grounding: Stand firmly on the ground and focus on the sensation of your feet making contact with the floor. You may feel less stressed and more engaged as a result of this.

4. Challenge Negative Thoughts

During a panic attack, your mind may be filled with catastrophic or irrational thoughts. Challenging these thoughts can help reduce anxiety and regain control:

Identify Distorted Thoughts: Notice any negative or irrational thoughts that are running through your mind. For example, thoughts like “I’m going to die” or “I can’t handle this” are common during a panic attack.
Evaluate the Evidence: Assess the evidence supporting or refuting these thoughts. Remind yourself of previous experiences where you overcame similar feelings and reassure yourself of your ability to handle the situation.
Reframe Thoughts: Good and honest thoughts should take the place of negative ones.

5. Use Relaxation Techniques

Incorporating relaxation techniques can help soothe your body and mind during a panic attack:

Progressive Muscle Relaxation: Start by tensing and then slowly relaxing each muscle group, beginning with your toes and working up to your head.

Visualization: Picture yourself in a serene setting, such as a forest or beach. Focus on the details of this place, such as the sounds, sights, and smells, to create a sense of calm.

Self-Soothing: Engage in self-soothing activities, such as listening to calming music, taking a warm bath, or using aromatherapy.

6. Practice Mindfulness

Practicing mindfulness can help you manage panic attacks by increasing your awareness and acceptance of the present experience:

Mindful Breathing: Pay attention to your breathing and note every breath in and out.

Body Scan: Conduct a mental scan of your body, starting from your toes and moving up to your head. Notice any areas of tension or discomfort and allow them to relax.

Acceptance: Accept your feelings without judgment. Recognize that panic attacks are temporary and that it’s okay to feel anxious. By accepting your experience, you can reduce resistance and increase your sense of control.

7. Engage in Physical Activity

Physical activity can help release built-up tension and reduce the intensity of a panic attack:

Exercise Regularly: Engage in regular physical exercise, such as walking, jogging, or yoga, to help manage overall anxiety and stress levels.

Move During a Panic Attack: If possible, engage in light physical activity during a panic attack, such as stretching or walking. Movement can help distract your mind and release pent-up energy.

8. Seek Support

Reaching out for support during or after a panic attack can be beneficial:

Talk to Someone: Share your experience with a trusted friend or family member. Expressing your emotions to others can bring comfort and confidence.

Professional Help: If panic attacks are frequent, consider seeking help from a mental health professional. They can provide effective strategies for managing panic disorder, phobia, and underlying anxiety.

Support Groups: Join a group for individuals dealing with panic disorder, loneliness, or isolation to connect with others who share similar experiences.

9. Implement Preventive Strategies

Implementing strategies to prevent panic attacks can reduce their frequency and severity:

Identify Triggers: Keep a journal to identify patterns or triggers that may contribute to your panic attacks.

Establish a Routine: Maintain a consistent daily routine that includes regular sleep, balanced nutrition, and stress management activities.

Practice Stress Management: Engage in stress management techniques such as meditation, mindfulness, and relaxation exercises to reduce overall anxiety levels.

10. Develop a Panic Attack Plan

Having a plan in place for managing panic attacks can help you feel more prepared and confident:

Create a Coping Strategy: Develop a personalized strategy for managing panic attacks, including techniques that work best for you.

Use Positive Affirmations: Prepare a list of positive affirmations or reassuring statements to remind yourself during a panic attack.

Prepare an Emergency Kit: Consider preparing an emergency kit with items that help soothe you during a panic attack, such as calming music, a stress ball, or essential oils.

11. Focus on Self-Care

Taking care of your overall well-being is crucial for managing panic attacks:

Prioritize Sleep: Ensure you get adequate and restful sleep each night. Poor sleep can exacerbate anxiety and increase the likelihood of panic attacks.

Maintain a Healthy Diet: Eat a balanced diet that includes nutritious foods and avoids excessive caffeine, sugar, or addiction. A healthy diet supports overall well-being and reduces anxiety.

Practice Self-Compassion: Be kind to yourself and recognize that managing panic attacks is a process. Avoid self-criticism and focus on progress rather than perfection.

By addressing anger, bullying, career issues, depression, grief and loss, loneliness, panic disorder, phobia, and similar challenges, you can significantly improve your overall well-being and reduce the frequency of panic attacks.

Conclusion

Calming down during a panic attack involves a combination of techniques and strategies that address both the physiological and psychological aspects of the experience. By practising deep breathing, using grounding techniques, challenging negative thoughts, and incorporating relaxation and mindfulness practices, you can manage the symptoms of a panic attack more effectively. Additionally, seeking support through online counselling, such as from TalktoAngel, implementing preventive strategies, and focusing on self-care can help reduce the frequency and impact of panic attacks over time.

Remember that managing panic attacks is a journey that requires patience and persistence. With time, practice, and the right strategies, such as those recommended by the best psychologists in India at TalktoAngel, you can regain control and reduce the impact of panic attacks on your life.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist & Life Coach & Ms Meghna Mohan, Counselling Psychologist

Reference:

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Karthikeyan, V., Ganesamoorthy, N., & Raja, E. A. (2020). A study of panic attack disorder in human beings and different treatment methods. Journal of Critical Reviews, 7(8), 243. https://doi.org/10.31838/jcr.07.08.243

Bonevski, D., & Naumovska, A. (2020). Panic attacks and panic disorder. In Psychopathology: An international and interdisciplinary perspective. https://doi.org/10.5772/intechopen.86898. License CC BY 3.0

Ronad, S. V. (2019). Preventing panic attacks. Neuropsychiatry Clinical and Behavioral Assessment, 6(5), 155-156. https://doi.org/10.15406/ncoaj.2019.06.00200