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This article was co-written by Rebecca Ward, LMFT, SEP, PCC, MA. Rebecca A. Ward is the founder of the Iris Institute, a San Francisco, California-based business that uses body knowledge to teach individuals and groups self-regulation skills using a variety of methods. formulas, including her own Original Blueprint® method. Ms. Ward specializes in stress, anxiety, depression and trauma treatment, along with executive training. She is a Marriage and Family Therapist (LMFT), a Somatic Experiencing® (SEP) Practitioner and a Certified Career Coach by the International Federation of Coaches (ICF). Rebecca holds a master’s degree in clinical mental health counseling from Marymount University and a master’s degree in organizational leadership from George Washington University.
There are 28 references cited in this article that you can see at the bottom of the page.
This article has been viewed 9,879 times.
It’s normal to feel a little anxious from time to time, but a panic attack is a terrifying and overwhelming experience. Fortunately, there are simple steps you can take to regain your composure and manage your symptoms. As soon as you feel a panic attack, take a few minutes to calm down and take a few deep breaths. To prevent future panic attacks, you need to deal with the underlying cause of your anxiety. If you’re having trouble managing your anxiety on your own, see your doctor or psychotherapist for help.
Steps
Regain calm in the present time
- Try grabbing a small object like a bunch of keys or a stress reliever and flipping it over in your hand. Pay attention to the weight of the object and how your fingers feel when you touch it.
- If a glass of cold water is available, take a slow sip of the water. Pay attention to how the glass of water and drink feels in your mouth as you swallow.
- Reminding yourself of who you are and what you’re doing in the moment can also help. For example, say to yourself, “I’m Chi, I’m 22 years old and I’m sitting in my living room. I had just come home from work.”
- Over time, calming yourself with such mindfulness exercises will make it easier to manage anxiety when it occurs.
- If possible, lie down or sit up straight, one hand on your stomach, the other on your chest. Feel your belly rise as you slowly inhale, then use your abdominal muscles to slowly push the breath out. [2] X Trusted Source HelpGuide Go to source
- Counting to 5 as you inhale and exhale can also help.
- Try to relax your tongue on the floor of your mouth as you exhale. This can help the body relax more.
- For example, you might notice: “My heart is pounding. Both hands were wet with sweat. I’m afraid I’m going to faint.”
- Tell yourself that the above symptoms are caused by the effects of the panic attack. Avoid forcing yourself to “manage” the symptoms – this can make the panic attack worse. Instead, remind yourself that these symptoms are temporary and will pass. [4] X Trusted Source National Health Service (UK) Go to Source
Tip: If possible, stay where you are while thinking about how you’re feeling. This way, your brain will gradually come to realize that the situation isn’t actually dangerous. The act of leaving can cause the brain to form a strong association between the panic attack and the situation at hand. [5] X Trusted Source National Health Service (UK) Go to Source
- Stretch each muscle group for 5-10 seconds, then release. You can also do this move multiple times for the same muscle group, but just once is probably enough.
- The main muscle groups that you can stretch and relax include: jaw, face (by transitioning from frowning to relaxed), arms, hands, buttocks, thighs, calves, and feet.
Control anxiety
- You can write down how you feel in a journal or talk about your anxiety with a friend.
- Try saying out loud to yourself, “I’m fine, I’m safe.”
- For example, if you are worried about an upcoming flight and can’t stop thinking about what will happen if the plane crashes. Refocus by whispering in your head or saying out loud “Stop.” Next, replace this thought with something more positive and peaceful, such as your vacation with close friends and the joy it brings to you.
- You can also try replacing this thought with something more realistic, such as “The chance of the plane crashing is extremely low. Planes are one of the safest means of transport.”
- This method may require a lot of repetition to work, so be patient and love yourself.
Note: This method does not work when you are having a panic attack, because then it is difficult for you to think clearly and find the relevant cause. However, it can help you manage your overall feelings of anxiety.
- Feel free to close or open your eyes as you imagine, although it’s easier to visualize with your eyes closed.
- When you feel a panic attack, visualize your safe place. Visualize yourself relaxing and disengaging in that place. When you feel more relaxed, you can leave the imaginary scene and return to reality.
- At first it may seem like you have nothing to write about. Keep trying to think about anxiety-provoking situations. Once you’ve learned to slow down and think about those situations, you’ll be able to identify what thoughts and feelings might increase anxiety.
- Practice loving yourself while journaling. Avoid criticizing yourself and your thoughts. Don’t forget that you can’t control your thoughts and feelings as they arise, and that they are not “good” or “bad” in themselves. You can only control your reaction to those thoughts and feelings.
- Do exercise. When you’re active, especially through aerobic exercise, your body releases endorphins, which promote feelings of peace and happiness. [11] X Research Source
- Maintain a balanced diet. There is no such thing as a “miracle food” that can cure or prevent anxiety. However, avoiding processed and high-sugar foods is just as beneficial as eating plenty of lean protein, complex carbohydrates like whole grains, and fresh fruits and vegetables. [12] X Trusted Source Mayo Clinic Go to Source
- Avoid stimulants. Stimulants like caffeine and nicotine can cause jitteriness, stress, and worsen anxiety. [13] X Trusted Source National Health Service (UK) Go to Source Some people think that smoking helps calm their nerves, but this is not true. Nicotine dependence can increase feelings of stress and anxiety when you don’t get enough, and the habit of smoking is extremely harmful to health.
- Try taking a shower or a warm bath. Studies have shown that a feeling of physical warmth has a calming and relaxing effect on many people. [15] X Source of Study Try adding a few drops of lemon balm, bergamot, jasmine, or lavender to your bath. These essential oils have a calming effect.
- If you can identify which triggers are causing your anxiety, try to do something that directly reduces your anxiety. For example, if you’re nervous about an upcoming test, take a few minutes to review your notes. This will help you feel calmer.
- Choose music with a slow tempo (about 60 beats/min) and soft lyrics (or music without lyrics). [17] X Research Source Music with a fast tempo or angry lyrics can make you more stressed. [18] X Research Sources
- For example, you can ask them to hold hands during a panic attack and reassure you that what you are feeling is not a danger.
Find specialist support
- One of the most common and effective treatments for anxiety disorders is cognitive-behavioral therapy. This form of therapy focuses on teaching you to recognize and change unhelpful thoughts and behaviors. [21] X Research Source
- In some cases, your doctor may prescribe an anxiety control medication if other methods are not effective enough. Medication is often most effective when combined with counseling and lifestyle changes. [22] X Research Source
- Although most medical professionals cannot perform psychotherapy – with the exception of psychiatrists – they can often diagnose problems such as anxiety or depression and prescribe medication. They may also recommend certain supplements or lifestyle changes that may help.
- If you’re not sure if your symptoms are truly anxiety-provoking, see your doctor to examine and rule out medical causes.
- Your GP can also recommend mental health services in your area.
- In the United States, a federally funded health care center can provide mental health therapy. You can find these centers here.
- Ask your therapist about the income scale. Some therapists and hospitals have a “fee-for-income” policy, which means your costs will be calculated based on your income.
- Many colleges and universities also offer mental health services. Sometimes these services are available to students, but large universities may also have hospitals that provide therapy services by mental health students under the supervision of professionals. These hospitals usually charge quite low fees.
Recognizing Panic
- Chest pain. Chest pain usually occurs in the chest area instead of spreading throughout the left side of the body like a heart attack. [27] X Research Source
- Dizziness or fainting
- Feeling like you’re choking or not getting enough air to breathe.
- Nausea or vomiting. Vomiting is less common during a panic attack than a heart attack.
- Numbness or stinging sensation
- Heart beat fast
- Rapidly breath
- Sweating, cold or hot skin
- Trembling
- During an intense panic attack, limbs can cramp, even temporarily paralyzed. This symptom is thought to be caused by hyperventilation. [28] X Research Sources
Warning: Many symptoms of a panic attack can be difficult to distinguish from symptoms of a heart attack. If you have symptoms such as chest pain, fainting, or numbness in your hands and have never had a panic attack before, go to the emergency room or call your doctor right away. Your doctor can check your symptoms and determine if there’s a cause for concern. [26] X Trusted Source Mayo Clinic Go to Source
- Terrible feeling of fear
- Scared to death
- Fear of losing control
- It feels like the end of the world
- Feeling isolated
- Feeling not in reality
- Chest pain. During a heart attack, you will feel as if your chest is tight, full, or squeezing. This usually lasts more than a few minutes.
- Pain in the upper body. Pain that spreads to the arms, back, neck, jaw, or abdomen during a heart attack.
- Rapidly breath. This condition may occur before chest pain is felt.
- Scared. You may be suddenly scared or feel like you’re about to die.
- Dizziness or fainting
- Sweating
- Nausea or vomiting. A heart attack is more likely to cause vomiting than a panic attack. [32] X Research Source
- A panic attack usually peaks within 10 minutes, although some symptoms may last longer but be less intense.
- Panic attacks occur without specific triggers. It seems to appear for no reason.
Advice
- Practicing mindfulness and saying the rosary is often very helpful during a panic attack, as you can apply methods to regain your composure and think about something more peaceful.
- Chamomile tea can help some people relax and calm the mind. However, some other people may have allergies and drug interactions, so you should also consult your doctor before using chamomile tea.
- Aromatherapy can be very helpful, even during a panic attack. White noise can also help calm you down even when you’re just feeling stressed.
- Regular exercise and relaxation techniques can help reduce stress and help you sleep better. Sleep is essential for anxious people, and you should never intentionally skip it.
- Remember that you have family and friends around who love, care and support. Don’t be afraid to talk to them about your problems, even if it’s hard to talk about.
Warning
- If panic attacks occur frequently, you should seek medical help as soon as possible. The problem becomes worse if you delay treatment.
- If you are not sure you are having a panic attack or heart attack, seek emergency medical attention.
This article was co-written by Rebecca Ward, LMFT, SEP, PCC, MA. Rebecca A. Ward is the founder of the Iris Institute, a San Francisco, California-based business that uses body knowledge to teach individuals and groups self-regulation skills using a variety of methods. formulas, including her own Original Blueprint® method. Ms. Ward specializes in stress, anxiety, depression and trauma treatment, along with executive training. She is a Marriage and Family Therapist (LMFT), a Somatic Experiencing® (SEP) Practitioner and a Certified Career Coach by the International Federation of Coaches (ICF). Rebecca holds a master’s degree in clinical mental health counseling from Marymount University and a master’s degree in organizational leadership from George Washington University.
There are 28 references cited in this article that you can see at the bottom of the page.
This article has been viewed 9,879 times.
It’s normal to feel a little anxious from time to time, but a panic attack is a terrifying and overwhelming experience. Fortunately, there are simple steps you can take to regain your composure and manage your symptoms. As soon as you feel a panic attack, take a few minutes to calm down and take a few deep breaths. To prevent future panic attacks, you need to deal with the underlying cause of your anxiety. If you’re having trouble managing your anxiety on your own, see your doctor or psychotherapist for help.
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