Panic attacks are sudden and overwhelming feelings of fear or anxiety that can occur without any apparent reason. It is a common experience for people with anxiety, and it can be challenging to manage without proper knowledge and strategies.
Symptoms of a panic attack can be terrifying, making some people feel like they are experiencing health problems such as a heart attack or losing control of their bodies. Some common symptoms include sweating, shaking, rapid heartbeat, shortness of breath, chest pain or discomfort, nausea, dizziness or lightheadedness, numbness or tingling sensations, and a feeling of impending doom.
If you’re experiencing a panic attack, it is important to know that it is not dangerous and that it will pass.
Strategies you can use to manage and help prevent future panic attacks.
- Deep breathing exercises
One effective way to manage panic attacks is through deep breathing exercises. Taking slow, deep breaths can help to slow down your heart rate, calm your mind, and reduce your anxiety levels. Focus on taking deep breaths in through your nose and out through your mouth.
- Progressive muscle relaxation
Progressive muscle relaxation is a relaxation technique that involves tensing and relaxing each muscle group in your body, starting from your toes and working your way up to your head. This can help to reduce muscle tension and promote relaxation. Here is a script you can use.
- Mindfulness meditation
Mindfulness meditation involves focusing on the present moment and accepting your thoughts and feelings without judgment. Practising mindfulness can help reduce anxiety and promote calmness and relaxation.
- Seek professional help
Seek professional help if needed. If you’re struggling with panic attacks, it may be helpful to seek the support of a psychologist or therapist. Our team of mental health professionals at Elevated Well-being can provide guidance and support to help with panic.
- Regular exercise
Regular exercise can be an effective way to manage anxiety. Exercise releases endorphins, which can help to reduce stress and anxiety levels. It can also help you feel more confident and in control of your body, which can help to reduce anxiety levels.
- Practice self-care
Self-care is essential for managing anxiety and preventing panic attacks. Make sure to prioritize self-care activities like getting enough sleep, eating a healthy diet, and taking time to relax and unwind.
Panic attacks can be a scary and overwhelming experience, but there are strategies you can use to manage your symptoms and prevent future panic attacks. By practising deep breathing exercises, progressive muscle relaxation, mindfulness meditation, seeking professional help, regular exercise, knowing your triggers, and practising self-care, you can effectively manage your anxiety and prevent panic attacks. Remember, it’s essential to seek professional help if you’re experiencing frequent panic attacks or if your symptoms are interfering with your daily life. With the right support and strategies, you can manage your anxiety effectively and improve your quality of life.