Insights and Tips for Managing Panic Attacks | Solh Wellness
A panic attack is an unplanned, rapid onset of intense fear or discomfort. Bewilderment, a sense of impending doom, a pounding heart, shortness of breath, shivering, shaking, and perspiration are among the symptoms. It can appear to be too much. Occasionally, people may worry that they will become insane or lose control when having a panic attack. These anxious bouts can last anywhere between a few minutes and an hour. Although panic attacks seldom put a person's life in risk, it's important to keep in mind that they can still be terrible and have a big impact on a person's daily life.
For efficient coping and assistance, having a set of ready-to-use panic attack management techniques is essential:
Keep in mind that panic attacks are transient and will end. Recognise that this phase of extreme anxiety is passing quickly.
You might be able to regain control during a panic attack by using deep breathing exercises. Regularly taking deep breaths can help you to relax and slow down your breathing. Practising 4-7-8 breathing or concentrating on relaxing hobbies can also be beneficial.
To relax and feel grounded during panic episodes, choose soothing smells like lavender. Consider bergamot orange, chamomile, or lemon if you'd like an alternative to lavender.
Locate a quiet area to block out outside distractions and enable you to concentrate on coping mechanisms. It is simpler to utilise soothing techniques and helps to cleanse the mind when one removes themselves from busy or stressful settings.
When having a panic attack, concentrate on one thing only. It can help to deflect attention from disturbing ideas by drawing focus to its specifics and characteristics.
Use the 5-4-3-2-1 method as a grounding technique when experiencing panic episodes. To engage your senses, name and describe the five objects, four noises, three textures, two scents, and one taste in your immediate environment.
When you have panic attacks, repeat a mantra or a comforting word to yourself. Comforting affirmations like "This too shall pass" can help to deflect attention from anxiety.
Take a stroll or perform a little exercise while controlling your breathing. Exercise has long-term advantages and can lessen panic attacks and anxiety.
When having a panic attack, try to picture a serene setting or your favourite spot. To feel calm, try to picture the sights, sounds, and sensations of this location.
If using prescription medicine is advised for treating panic attacks, do as your doctor advises.
If you frequently get panic attacks in specific locations, tell a trustworthy person. The sympathy and kindness of others may provide you comfort and enable you to cope with the situations that follow.
Find out what makes you anxious so you can manage or stop panic attacks when you can. The frequency and severity of panic attacks can be decreased by identifying and dealing with triggers.
Conclusion
It takes knowledge, preparation, and the use of effective coping skills to treat panic attacks. By being aware of the symptoms, exercising relaxation techniques, getting treatment, and giving self-care a high priority, people may handle panic attacks bravely and regain control over their wellbeing.
At Solh Wellness, we give you access to a variety of self-help resources as well as trained specialists that can help you deal with and manage panic attacks. You may find a number of resources and professional advice to help you improve your mental health on our website. Given the difficulties, we are committed to giving you the tools and professional advice you need to properly manage panic attacks since we are aware of the challenges they create.
