Panic attacks, sudden and overwhelming, can be managed more effectively if you know what to do when they occur. They are relatively common, affecting people in their lifetime. While predicting when a panic attack will happen is challenging, having a plan can provide a sense of control and ease of management.
This article explores ways to halt panic attacks, general anxiety reduction methods, and aiding someone experiencing a panic attack. Panic attacks manifest in various physical and emotional symptoms, including sweating, rapid breathing, fear, and intense worrying. Learn five methods to regain control and alleviate panic attack symptoms. In extreme cases, the best panic disorder treatment in Kolkata can help.
Table of Contents:
● Tips for dealing with panic attacks
● Conclusion
● FAQs
Tips for dealing with panic attacks:
1. Try the 5-4-3-2-1 method for grounding during panic attacks.
Intense anxiety can make one feel disconnected from reality, overwhelming the senses. This mindfulness technique shifts focus from stressors. Follow these steps:
● Look at 5 separate objects, contemplating each briefly.
● Listen for 4 distinct sounds, considering their origins and differences.
● Touch 3 objects, noting their texture, temperature, and purpose.
● Identify 2 different smells, such as coffee, soap, or laundry detergent.
● Name 1 thing you can taste: recognize the taste in your mouth or try a piece of candy.
2. Enjoy the fragrance of lavender.
Experience the calming effect of lavender’s soothing scent, known for relieving anxiety by engaging the senses and providing a focal point. Lavender, a traditional remedy, is widely recognized for inducing calm relaxation, supported by numerous studies. Inhale gently with the oil under your nose or smell it from a handkerchief.
Ensure to purchase lavender oil from reputable retailers online. Alternatively, if lavender isn’t appealing, consider replacing it with other preferred essential oils like bergamot orange, chamomile, or lemon.
3. Remember muscle techniques.
Experiment with muscle relaxation methods to manage panic attack symptoms, including muscle tension. Relieving tension in the body can reduce other symptoms, like rapid breathing. A widely used technique is progressive muscle relaxation, where you sequentially tense and then release different muscle groups.
Here’s how:
● Tense the muscle for 5 seconds.
● As you release the muscle, say, “relax.”
● Allow the muscle to relax for 10 seconds before moving on to the next muscle.
4. Try counselling
Explore counseling, such as cognitive-behavioral therapy (CBT), to manage panic attacks and disorders. CBT seeks to reshape how you perceive challenging situations, offering new strategies for dealing with them. Early studies suggest CBT impacts the neural pathways linked to panic symptoms. Additionally, a 2018 meta-analysis found CBT to be moderately effective in treating anxiety disorders. Remember that CBT is just one therapeutic option; other approaches better suit your needs. Ongoing research aims to deepen our knowledge of these therapeutic methods and their effectiveness.
5. Take deep breaths
Mastering deep breathing is vital to regaining control during a panic attack. Rapid breathing induced by panic attacks, coupled with chest tightness, often results in shallow breaths, exacerbating anxiety. Instead, opt for slow, deep breaths, focusing on each inhalation. Inhale deeply from the abdomen, filling the lungs gradually, counting to 4 for inhalation and exhalation.
Another effective method is the 4-7-8 breathing tricks involving a 4-second inhale, 7-second breath-hold, and 8-second exhale. However, it’s important to note that deep breathing may worsen panic attacks for some; in such cases, engaging in enjoyable activities is a recommended alternative.
Conclusion:
Lots of people have panic attacks – times when they suddenly feel super anxious and out of control, maybe for no apparent reason. It can make you feel like you can’t breathe or like you’re having a heart attack, which is pretty scary. Even though panic attacks can happen out of the blue and mess with your daily life, there are ways to deal with them. If you’re looking for a solution, opting for the best panic disorder treatment in Kolkata is the way to go. They can devise a plan that might include medicines and counseling to help you feel better.
FAQs:
● What are quick ways to stop a panic attack?
Take slow, deep breaths from the abdomen, counting to 4 for inhalation and exhalation. Alternatively, attempt the 4-7-8 breathing, also known as the ‘relaxing breath.’ In this method, breathe in now for 4 seconds, hold it for 7 seconds, and exhale slowly for 8 seconds.
● Is crying common during a panic attack?
Some individuals experience intense feelings of dread and fear, leading to tears. However, reactions to stress and anxiety vary, so not everyone cries. It’s essential to note that the presence or absence of tears doesn’t determine the severity of anxiety or panic attacks.
● Can drinking water help alleviate anxiety?
Water has natural calming properties, possibly attributed to its impact on addressing the effects of dehydration on the body and brain. Ensuring adequate water intake is a crucial aspect of anxiety management. Even in non-anxious moments, sufficient water consumption can foster a sense of relaxation.