How to Calm Yourself During a Panic Attack
Do you know what to do when you feel a panic attack? Many people don’t. In fact, most people just try to tough it out and hope it goes away. This is the wrong approach. If you have a panic attack, the best thing to do is calm yourself down. This blog post will discuss some of the best ways to calm yourself during a panic attack. We will also provide some helpful tips for preventing panic attacks from happening in the first place!
Tips to Deal With Panic Attack
When you feel a panic attack coming on, there are certain things you can do to ease the symptoms. Here are some tips:
Instead of focusing on your thoughts, reflect on them and write down your feelings.
When you’re in the middle of a panic attack, it can feel like your thoughts are spiraling out of control. Instead of trying to push them away, reflect on them and write down your feelings. This will help you to see your thoughts for what they are: just thoughts. Once you’ve identified your feelings, it will be easier to calm yourself down.
Take a few deep breaths and focus on something in the room that makes you feel safe. This could be a picture of loved ones, a favorite book, or a comforting piece of clothing. By focusing on something external, you’ll be able to distract yourself from your thoughts and relax your body. Soon, the panic attack will pass, and you’ll be back to feeling normal again.
Avoid Shallow Breathing
One of the most common panic attack symptoms is shortness of breath. This can be accompanied by a feeling of tightness in the chest, which can make it difficult to breathe deeply. However, shallow breathing actually makes anxiety worse, so it’s important to try to take deep breaths during a panic attack.
One deep breathing technique that can be helpful is to inhale slowly for a count of four, hold your breath for a count of seven, and then exhale slowly for a count of eight. This helps to slow down your breathing and ease the symptoms of a panic attack. In addition, it’s important to focus on something else during a panic attack, such as your favorite song or a picture of your family. Focusing on something else helps to distract you from the physical symptoms of anxiety and allows you to calm down more quickly.
Use positive affirmations
Chanting positive affirmations is one of the best ways to calm yourself during a panic attack. By repeating positive statements about yourself, you can override the negative thoughts that are causing you to feel anxious.
For example, you might say to yourself, “I am safe,” or “I am in control.” You can also use affirmations to remind yourself of your strength and resilience. For example, you might say, “I am strong,” or “I can handle this.” Chanting positive affirmations can help to break the cycle of negative thinking and give you the courage to face your fears.
Visualize yourself in a peaceful place
Another helpful way to calm yourself during a panic attack is to visualize yourself in a peaceful place. This could be anywhere that makes you feel happy and safe, such as the beach, the mountains, or your favorite park. Relax your eyes and take a few deep breaths in and out. Then, imagine yourself in this peaceful place.
Picture the details of your surroundings and focus on the positive emotions that you’re feeling. This exercise can help to distract you from your anxiety and allow you to focus on something more pleasant. It will take some time for the anxiety attack to pass, and you’ll be able to relax once more.
Let Your Thoughts Flow Naturally
One of the best things you can do is to let your thoughts flow naturally. Don’t try to force yourself to think positive thoughts or blank out your mind. Instead, let whatever thoughts come into your head pass through your mind without judgment. This can help you to get out of your head and focus on the present moment. Additionally, it can help to take slow, deep breaths and focus on the sensation of air moving in and out of your lungs. This can help to slow down your heart rate and give you a sense of grounding.
Don’t let negative people add more stress to your life.
We all have that friend or family member who loves to add their two cents — even when we don’t want to hear it. When you’re already feeling stressed out, the last thing you need is someone else adding to your anxiety.
So, if you find yourself in a situation where someone is trying to add more stress to your life, it’s important to remove yourself from the situation. This might mean ending a conversation, leaving a party, or even unfriending someone on social media. Whatever you need to do to protect your peace of mind, do it. Your mental health is always worth more than someone else’s opinion.
Don’t Validate Your Fears.
One of the worst things you can do when you’re feeling anxious is to try to talk yourself out of your fears. This will only make your anxiety worse. Instead, it’s important to acknowledge your fear and then let it go. This might mean saying something like, “I’m feeling scared right now, but I know I’m safe.” By acknowledging your fear, you’re giving yourself permission to feel it. But by letting it go, you’re also choosing not to give in to it. This can be a helpful way to calm yourself during a panic attack and start to take back control of your thoughts.
Don’t Go Out of Control.
When you have a panic attack, it’s important to remember that you are in control. This can be difficult to do when you’re feeling out of control, but it’s important to remind yourself that your anxiety is not in charge. You are. So, take a few deep breaths and focus on the things you can control. This might mean focusing on your breath, or it might mean repeating a mantra to yourself. Whatever you need to do to feel in control, do it. This can help to calm your anxiety and give you the strength to face your fears.
Seek Professional Help
If you find that your anxiety is impacting your daily life, it’s important to seek professional help. Many resources are available to help you manage your anxiety, and a therapist can work with you to develop a treatment plan specific to your needs. If you’re ready to take the next step, many qualified therapists can help you.
While these tips can certainly help you to calm down during a panic attack, it’s important to remember that everyone is different. One size does not fit all.
How to Prevent Panic Attacks
To help reduce the occurrence of panic attacks, here are a few things you can do:
Manage Your Stress Levels
One of the best things you can do to prevent panic attacks is to manage your stress levels. This might mean taking some time for yourself each day to relax and unwind. It could also mean making some changes to your lifestyle, such as eating a healthier diet or getting more exercise. If you’re not sure how to manage your stress, here are some tips:
- Make time for yourself every day.
- Find healthy ways to cope with stress.
- Avoid drugs and alcohol.
- Get plenty of sleep.
Identify Your Triggers
Another helpful way to prevent panic attacks is to identify your triggers. This can be anything from a certain place to a certain smell to a certain time of day. Once you know what your triggers are, you can avoid them or be prepared for them.
- Keep a journal to identify your triggers.
- Avoid your triggers if possible.
- Be prepared for your triggers if you can’t avoid them.
Exercise regularly
Exercise is not only good for your physical health but also your mental health. Exercise can help to reduce stress and anxiety, and it can also help to improve your mood. Exercise should definitely be part of your plan if you’re looking for ways to prevent panic attacks.
- Try to get some exercise every day.
- Find an exercise routine that you enjoy.
- Stick with it even when you don’t feel like it.
Breathe deeply
Deep breathing is a simple but effective way to calm your mind and body. When you’re feeling anxious, your breathing becomes shallow and rapid. This can make your anxiety worse. But, taking some deep breaths can slow down your heart rate and ease your anxiety.
Meditate
Meditation is another great way to calm your mind and body. It can help to focus your thoughts and clear your mind from anxiety. There are numerous methods to practice meditation, so find one that works for you.
- Make yourself comfortable by sitting or lying down.
- Take a deep breath in and let it out slowly. As you exhale, feel your stress melting away.
- Breathe in and out slowly and deeply.
- Repeat for as long as you need.
Take Proper Sleep
Getting enough sleep is vital for your overall physical and mental health. When you don’t get enough sleep, your anxiety levels can increase. To prevent this, make sure you’re getting enough sleep each night.
- Most adults need between seven and eight hours of sleep per night.
- Create a bedtime routine to help you relax before bed.
- Avoid caffeine and screens before bed.
- Get up and move around during the day to stay alert.
Final Thoughts
Anxiety is a normal part of life, but it can be overwhelming at times. If you’re struggling with anxiety, know that you’re not alone. You are not alone in your anxiety. There are many resources readily available to assist you and with some time and effort, you can learn how to control your anxiety and live a happy, healthy life.
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