Panic attacks can be a frightening and overwhelming experience, leaving individuals feeling powerless and completely out of control. The unexpected onset of extreme fear and physical symptoms can be distressing, leading people to assume they are in a life-threatening scenario. So let’s check out some tips to help you get through a panic attack.
Recognise that it is a panic attack
The first step in dealing with a panic attack is recognising it for what it is. Some of the fear and anxiety related to having a panic attack can be reduced by recognising that it is a panic attack and not a life-threatening scenario.
Focus on your breath
In certain cases, crowded areas or bright lighting might make a panic attack worse. Try shutting your eyes and concentrating on your breath if you find yourself in an atmosphere with these triggers. You can concentrate on relaxing your mind and body by blocking out the outside world.
Look for support
When suffering a panic attack, get in touch with a reliable friend, relative, or therapist. Sharing your story with a sympathetic listener might make you feel less alone and support you emotionally.
Keep your favourite scent close to you
There is evidence that some smells can relax the body and mind. Think about carrying a small vial of your r favourite scent, like lavender or citrus, with you. During a panic attack, inhaling this pleasant scent might help calm your senses and promote a sense of relaxation.
Use cue cards
Use cue cards to write phrases like ‘You are okay’ or ‘This will pass.’ When you’re having a panic attack and your thoughts are racing, these cue cards can act as gentle reminders of your resilience and reassurance that the panic will pass.