A panic attack can feel terrifying. Those that suffer panic attacks often feel as if they’re going to die. While highly unpleasant, panic attacks are actually harmless.
A panic attack is something that you created yourself. So, if you created it you can un-create it, and at the very least have the power to lessen it.
If panic attacks are controlling your life, then using these tips, you can regain that control.
You can learn to control a panic attack quickly and effectively with these tips:
1. Remind yourself that you’re going to be ok. Your body chemistry is slightly off-kilter when you experience a panic attack. Panicking will only intensify the attack. The sooner you can relax, the more quickly the attack will pass.
2. Focus on deep breathing. Breathing is the only part of human physiology over which we have complete control. Anytime you’re awake, you can choose to breathe faster, slower, deeper, shallower, or hold your breath. Learn to control what you can control. Slow, deep breathing will slow your heart rate, and you will automatically begin to feel better.
3. Get a massage. This might not always be practical, but get someone to rub your neck and shoulders. Most importantly, massage your scalp. You can even do this yourself! Massaging your scalp will move a greater volume of blood through your brain and will help to relax the muscles of your head and neck.
The effects of a massage can last for days. Try to get a massage regularly. Even a family member can perform the service if the cost of a professional massage is too high.
4. Use your imagination. Imagine something pleasant and relaxing. It might be hard to think of something positive in the moment, so have a few ideas in your mind before a panic attack strikes, so that when you experience one, you already know what you are going to think about instead.
5. Get moving. Movement will help to eliminate the chemicals that are creating the feeling of panic. If you’re in a place that makes exercise impractical, roll your head, wrists and ankles. You could also do a few minutes of walking, walking is a great way to control your breathing and focus away from whatever triggered your panic attack, and remember to think about whatever it is that you have already decided moves you away from the panic attack into a different state.
6. Warm your hands. Have you ever noticed that your hands get cold when you’re stressed? Warming your hands can help reverse the biochemical storm happening inside of your body during a panic attack. Run warm water over your hands or hold a cup of warm coffee in your hands.
7. Listen to music that relaxes you. Few things can change your mood and biochemistry faster than the right music. Create a song list of at least 10 songs that you find comforting and relaxing. Begin listening to your music as soon as a panic attack begins. And, remember to take slow, long, deep breaths.
8. Take some magnesium. Magnesium has a profound calming effect on the body. Take a magnesium supplement. Dark chocolate contains high levels of magnesium and is more fun than swallowing a pill. An Epsom salt bath will also cause your body to absorb high levels of magnesium.
9. Be Proactive. If you suffer a panic attack, you were already stressed about something. Calming yourself before the panic attack is much more practical than waiting until you’re having a crisis. Take control – before you lose control.
Panic attacks are frightening and uncomfortable. The symptoms can include: pounding heart, sweating, shaking arms and legs, and difficulty breathing.
You can control your panic attacks and return to a normal physiology.Do your best to prevent panic attacks from occurring in the first place. If a panic attack does strike, use these tips to help control it.