Anyone who has ever had a panic attack will tell you that it feels terrible. Often, panic attacks can make it feel as though you’re having a heart attack. Different people will experience different symptoms during panic attacks. Some might start sweating excessively while others will feel as if they can’t breathe.
Panic attacks are often linked to anxiety. If you have an anxiety disorder, then you might be more likely to have panic attacks. People have these attacks for many reasons, though. You might experience one when you’re feeling particularly stressed or the reason for the attack might not be clear.
If you’ve been experiencing panic attacks when you go out into public, then you might be worried about how you’re going to be able to get through life. Experiencing panic attacks even semi-regularly will be very problematic. However, there are going to be ways that you can cope. Read on to learn about these 6 important tips to help you stay calm during panic attacks.
1. Practice Breathing Techniques
There are breathing techniques that can help you to calm yourself during panic attacks. If you feel a panic attack coming on or if you’re in the midst of one, then you can start breathing slowly. Focus on breathing as deeply as you can and then slowly push the air out of your lungs. Some people like to close their eyes while they’re doing this so that they can feel even calmer.
Eventually, you should be able to slow your heart rate and start feeling more normal. It might take some time for this breathing technique to help you to feel completely normal. Focusing on your breathing can help you to get through the worst parts of a panic attack, though. It’s an excellent way to calm yourself whenever you’re feeling anxious in a public place or anywhere else.
2. Try to Exercise
Some people have been able to stave off attacks by participating in some light exercise. You could try to do something that will take your mind off of what is happening. Depending on where you are, this coping idea might not be practical. You could always try to get some exercise by going for a walk and getting some air, though.
Physically moving around sometimes helps you to feel better. Getting the blood pumping might be just what you need. However, this doesn’t make sense for people who have trouble breathing when they have panic attacks. If you can’t breathe or if you’re experiencing chest pains, then it’d be better to try to do breathing exercises or turn to other methods.
3. Focus On Something That Makes You Happy
This coping idea might sound funny at first, but it has worked nicely for many people. When you start to feel panicked, you’ll need to find a spot where you can sit down. Close your eyes and try to imagine something that makes you happy. It could be your significant other, your dog, or your family.
Just focus on thinking about things that make you happy while you keep your eyes closed. Eventually, you should feel a lot calmer than you did before. This is a simple idea, but it can be very worthwhile to try it out. It isn’t much different from the breathing exercises idea and you can combine the two if you’d like as well.
4. Use Muscle Relaxing Techniques
Another option involves using muscle relaxing techniques to calm yourself down. There are different types of techniques that you can use that will help you to feel better when you’re panicked. One simple technique involves pressing into the palm of your hand with your index finger and middle finger. You could also try rubbing your shoulders working on various pressure points on your body.
It’ll be simpler to do this if you know about muscle relaxation techniques ahead of time. Look up some techniques and learn how to do them properly. You’ll be able to help to calm yourself down when you’re feeling panicked much easier this way.
5. There’s a Pill That Can Help
If the techniques above haven’t really done the trick to help you as much as you hoped, then you might be interested in some medical help. When you have panic attacks regularly, a doctor might prescribe you pills known as benzodiazepines. These pills are designed to be taken as soon as you feel like you’re starting to have a panic attack. One of the most popular and common pills that fall under this category is known as Xanax.
It’s possible that taking a pill might help you to feel calm and get through the panic attack just fine. In some cases, it might prevent the panic attack from being too severe at all. People who have been diagnosed with panic disorder might take pills with them everywhere they go just in case. It’s something that they can use if they feel like they need to do so.
The problem with these medications is that they’re addictive. Many doctors will try to find other solutions such as therapy and coping techniques because of the addictive properties of benzodiazepines. That doesn’t mean that they can’t be helpful for many people, though. Just understand that there are risks associated with using drugs like this.
Therapy is a great way to help you learn how to cope with panic disorder. If you have issues with panic attacks, then you can talk to a therapist to learn how to cope and get through things okay. Therapists often help people to develop coping mechanisms that work for them. Many of the options above are things that you’ll learn about in a typical therapy session.
If you would prefer not to seek therapy outside of the house, then you can always turn to BetterHelp. This is a great therapy option that will appeal to anyone who needs help with anxiety issues. You can talk to a therapist from the comfort of home to work on the things that are bothering you. There could be things in your life that are causing you to feel anxious that you haven’t come to terms with yet.
An online therapist will also be able to help you learn more about panic disorder and how to live with it. You’ll always be able to reach out to your online therapist whenever you feel like you need help. It’s affordable and it makes sense in modern times. Don’t hesitate to reach out if you want to work on being able to stay calm during panic attacks.