How to calm myself down during a panic attack?

Are you experiencing panic attacks? Do you feel like your heart is racing, and you can’t catch your breath? Well, fret not, my friend! In this article, I will show you some ways on how to calm yourself down during a panic attack.

Understanding Panic Attacks

Before we dive into calming techniques, it’s essential to understand what happens to our body when panic strikes. A panic attack is an intense episode of fear or anxiety that triggers physical symptoms such as sweating, shaking, rapid heartbeat (palpitations), chest tightness and difficulty breathing (dyspnea).

Panic attacks can be triggered by different things such as stress and trauma, but it’s important to note that having one does not necessarily mean an underlying medical condition.

If these episodes are affecting the quality of life significantly or occur frequently with no apparent cause, then seeking professional help from a health care provider should be considered.

Now that we have covered the basics let’s move on to some fun stuff!

The Art of Distraction

When in the midst of a full-blown panic attack- panic mode, the best thing one can do for themselves is find something else entirely unrelated to focus their mind. Some top-rated distractions include:

Playing Video Games

Video games often require complete focus -checking out random zombies instead. So grab your controller and kill those bad guys instead!

Talk To An Imaginary Friend

Who says grown-ups can’t have imaginary friends too? You’ll never feel alone with Camiella –she might even teach you new skills.

Start Writing A Comedy Skit

Have ever thought about starting stand-up comedy before but didn’t know where/how; well writing multiple jokes could possibly only leave room for laughter while ignoring everything around us.

Breathing Techniques

Breathwork focuses on conscious breathing to control the heart rate and calm down. Here are four breathing techniques that can be used in times of panic.

The 4-7-8 Breathing Technique

The 4-7-8 technique is practiced by inhaling for four seconds, holding the breath for seven seconds, then exhaling through the mouth for eight seconds.

Pursed Lips Breathing

This method involves taking a deep breath through your nose, exhaling slowly through pursed lips as if blowing out birthday candles’.

Equal Breathing

Inhale deeply from one nostril, then exhale completely from the other nostril( Alternate).

Belly BreathinG

When it comes to anxiety attacks -breath in belly button area expanding is what this means. Inhale, feeling your stomach expand like when you blow up a balloon.

Positive Affirmations

Positive affirmations work when we dig into our subconscious and replace negative self-talk with positive words reinforcing our personal beliefs. Some helpful affirmations that help cement self-belief include:

“I am capable.”

“I have been here before.”

“I acknowledge my anxiety but I will not let it control me.”

## Self-Care Practices

Self-care practices promote good mental health,& physical well-being while allowing us space to enjoy life without stressing and overthinking!

Here are some innovative ways which provide an opportunity to take care of yourself:

Practice Gratitude

Making space each day reflecting on things we are most grateful about actually spurs better moods.

### Gentle Yoga Or Stretching!
Working off excess energy keeps your body moving creatively; thus stretching or yoga poses offer relaxed muscles during pose practice.

Get Connected With Friends And Family!

Finally reaching out friends or speaking with supportive family members always-a great idea! Speaking to someone who listens helps relieve anxious feelings giving room for laughter instead!

Tackling panic attacks can be daunting. However employing the right techniques will steer you back to where you want to be- in a state of tranquility. So try out any or all these four methods, and let me know what works best for YOU!

In conclusion, it’s important to remember that everyone’s experience with panic attacks differs significantly so taking care of oneself starts by actively showing patients along your journey!

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