Panic attacks are such a terrifying experience since they come up unexpectedly and suddenly. When experiencing a panic attack, one could experience the following symptoms: shortness of breath(hyperventilating), having a racing heartbeat, shaking, sweating, fear of impending doom. Though different people show different symptoms when experiencing this intense episode of fear, in the moment one is struck with a panic attack, here are 5 tips to help:
Recognize you’re experiencing a panic attack.
Remind yourself that what you are feeling is temporary and you will be ok. You are not having a heart attack, and impending doom is not lurking around you. Though it can be difficult to avoid your triggers, if you are aware of what triggers affect you, this will help you understand that you are dealing with a panic attack.
Focus on deep breathing.
When facing a panic attack, you experience shortness of breath and it sometimes feels as if you are not breathing in enough. In such an event, take time to intake long deep breaths. Breath in through your nose for a count of four seconds, hold for a second, and exhale through your nose for a count of four seconds. This deep breathing exercise helps you to reduce the fear and uneasiness you may be experiencing.
Close your eyes.
You may be in an environment that is fast-paced that will trigger you more when dealing with your panic attack, or you are in the environment where your trigger lies thus causing you to feel more panic and fear. Closing your eyes helps you to focus better on your breathing and help you work on slowly clearing your mind.
Practice mindfulness.
When you are experiencing a panic attack, one can feel out of touch with reality. That is where mindfulness can be a great tool to apply. Focus your mind on the present moment by focusing on your breath or the way your feet feel when touching the ground. Recognize your emotional state, the fear, the panic, the negative emotions you’ve bottled in. Recognize their presence and once you have done that, you will be able to practice meditation so that you ease the negative emotions and relax.
Think of your happy zone.
When you are in a state of panic and thoughts of fear and impending doom run across your mind, take time to imagine yourself in your happy place. Picture yourself beside the ocean, the feeling of sand between your toes, the warm air you’re inhaling, the sound of the waves in motion. Fully immerse your mind into your happy zone, making it as detailed as possible. This will help to reduce the stress and anxiety you are feeling.
I hope these tips help to calm down when you experience a panic attack. If the panic attacks become more frequent, please seek professional help.
By: Natasha Waithera Wainaina