Combating Panic Attacks

Yesterday's blog post was about understanding what panic attacks are and today we continue on with this topic. 

​Methods For Stopping a Panic Attack
Not every method will work for every individual, and you might find other coping mechanisms that work better for you. These are suggestions based on a combination of tips from professionals, exercises that have worked for my clients and things others have done to help reduce their attacks.

Practice Breathing Exercises
This simple breathing exercises allows your mind to focus on your breathe as you oxygenate the body.

Feeling like you cannot breathe is a common symptom for people who suffer from panic attacks. A great breathing exercise to try is to concentrate on your breathe. Begin by taking slow inhales of breath through the nose, and open your mouth and exhale. Breathing out slowly like you are blowing out a candle. Never push or strain your breath. This will become easier the more you practice. I suggest you practice every day, so that when a panic attack happens you can quickly breathe through it. 

Just Say NO 
Coping words and statements are very helpful for someone with a panic attack, especially early on when you start experiencing the first symptoms.

 If you are someone with an anxiety disorder that leads to frequent panic attacks, it is really important to come up with a coping word or phrase that you use as soon as you feel it coming on. It is meant to get you back to reality and let you understand it is a panic attack your mind has created, not a stroke or a heart attack. Many people will shout the word NO or STOP, while others tell themselves it will be okay, that it is not real.

Count Backwards From 100
When you are mid-panic attack, saying the coping phrase might not work at this point. This is when you need to get your mind to a more relaxed state. 

One way to do that is to focus on something that distracts you, such as counting backwards from 100. This can be helpful when you are in a situation where having a full-blown panic attack could be dangerous, such as if you are currently driving a vehicle. Before you can pull over, you need to make yourself safe, so counting backward from 100 can be useful.

Distract Yourself
Find something that will distract you from the worried thoughts and feelings, whether that is listening to music, watching a movie or television show, or talking to someone on the phone. 
This can take a little more time finding what helps you the most, but as soon as you shift your focus you should experience relief.

I salute you in taking the time to learn about panic attacks and would suggest that you continue learning as much as you can. More and more studies are confirming the theories that nutrition also plays a part in panic attacks, as well as environmental factors. 

If you would like to explore other options for combatting stress and anxiety or to learn more about the nutritional connection diet has to anxiety and overall health, I’m here. Why not book an introductory session today? What do you have to lose? 

Speak Soon,

Sarah