Before we discuss how to control a panic attack, you need to have an idea what it is about. Your brain may send signals to your body about a non-existent threat resulting in a feeling of fear or dread.
You get nervous and experience the symptoms related to it - fast heartbeat, breathing problems and shaking or trembling. There are others signs and symptoms, as well, such as nausea or feeling lightheaded.
What Triggers Panic Attack?
Seek the help of a professional in determining what causes your panic attacks. Getting this information is of extreme importance since panic attacks can suddenly occur seemingly without obvious reasons. It can be brought about by genetics or triggered by stress, trauma or a medical condition. Controlling panic attacks will become easier once the underlying cause is identified.
So, read on to know how you can control it.
Relaxation
Keeping yourself calm and relaxed is one way to control panic attacks. Also, get enough sleep and do yoga or muscle relaxation exercises. Further, practice some deep breathing exercises. Follow the steps below:
- Lie flat on the floor
- Place one hand above your navel and the other hand on your chest
- Slowly and deeply inhale and try to make your diaphragm rise
- Keep holding your breath for a few seconds
- Exhale slowly and let your diaphragm go back to normal position
- Continue the above steps until you are able to breathe normally
Acknowledge Your Fears
Confronting your fear head-on and addressing it is the best way to calm yourself during panic attacks. Rise above your fear to win your struggle against the dreaded attacks. Although easier said than done, you just need to persist. When you become nervous or uncomfortable by the thought of fear, relax and keep your calm.
Never run away from your fear. Face it until you diminish its power over you. As you bravely do so, you’ll be able to calm yourself down at will. This is a good step towards controlling your fear and the panic attacks.
Stop Alcohol and Drug Abuse
In the short-term, you may drown your troubles with alcohol. However, it can cause you more troubles in the long-term. Dependence on alcohol is cowardly running away from your fear instead of confronting it. As regards drug abuse, some drugs can worsen panic attacks. They create hallucinations and give you heightened awareness that can lead to a more serious and dangerous panic attacks.
Never ever use drugs whether you’re experiencing panic attacks or not. It can create a situation that can start fear in you and, thus, become a trigger for anxiety and panic attacks.
Stop Worrying
A panic attack can be triggered by worrying too much. Take leisurely walks at the park and let your worry subside. Alternatively, you may engage in lively conversations with others or meditate. Keep your mind away from the possibility of a panic attack and what it can do to you. When worry sets in, remind yourself that no harm will come to you, thus, there is really no need to worry.
Seek Professional Help
When you seek the help of professionals, be prepared to openly discuss your fears and your problems in addressing them. They can, accordingly, tailor-fit a program for you to control anxiety and panic attacks. Strive to meet and talk to individuals who have successfully gotten over their panic attacks and learn from their experiences. Give your confidence a boost so that the next time it happens, you can calmly control anxiety and panic attacks.