Managing your anxiety daily is important for your overall mental health. Practicing healthy habits can help lower levels of anxiety and decrease the frequency of panic attacks. Even if you are taking care of yourself, you may still experience panic attacks from time to time. This post is going to give 5 suggestions for managing your panic attacks and helping you feel calmer.
A panic attack is an overwhelming rush of anxiety. It is often described as feeling as though one is having a heart attack. Common symptoms of a panic attack include: sweating, shaking, feeling of impending doom, stomach pain, nausea, rapid heart rate, and shortness of breath. At times, a specific circumstance may trigger such an attack but other times they seem to come out of nowhere. Here are five ways to cope with a panic attack and help you feel calmer.
- Deep Breathing Exercises
Deep breathing can help manage a panic attack no matter where you are. There are so many variations you can try to lower your anxiety. An example of a deep breathing exercise is box breathing. This is performed by inhaling to the count of 4 and holding to the count of 4. Exhale to the count of 4 and hold to the count of 4. Repeat this several times until you feel calmer and less anxious.
In moments of panic and high anxiety, try visualizing a calming scene. This may be a real place that you have visited, or it can be somewhere you have created with your imagination. Picture this place, what sounds do you hear? What do you see? What does it feel like being in this place? Try a guided meditation if you are having trouble visualizing this serene scene during a panic attack. Many apps, such as Calm offer free meditations. YouTube also has many guided meditations available that vary from a few minutes to over an hour. Try visualization or a guided meditation to help restore the calm in your body.
Aromatherapy is another way to help calm your mind and body during a panic attack. Essential oils such as lavender, rose, ylang ylang, and chamomile have a calming effect. Gently smelling these oils during times of anxiety can help you feel calmer. Gently smell the oil or apply topically with a carrier oil to instantly feel the calming effects.
4. Repeat an affirmation or mantra
Repeat a statement several times to help alleviate your anxiety. Affirmations such as: “I am safe”. “I am calm” can help decrease high levels of anxiety that can lead to a panic attack. Oftentimes, telling yourself that you are ok can help put the situation into perspective and soothe your mind. Repeating a powerful mantra can help shift your mindset.
5. Talk to someone
If you feel you need someone to talk to about your panic attacks, therapy is always an option. Therapy allows you to work one on one with a licensed therapist to identify the causes of your anxiety and develop healthy ways to cope with panic attacks. It is a safe place to discuss your thoughts and feelings about what you are experiencing without being judged or told what to do.
If you are in New Jersey and are looking for a therapist, Positive Reflections Counseling is now accepting new clients. Visit Positive-Reflections-Counseling.com for contact information.