Panic attacks can be overwhelming and scary, but there are several strategies that can help manage the symptoms. Here are some tips from various sources:
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Focus on your breathing: Breathe in slowly, deeply, and gently through your nose, and breathe out slowly, deeply, and gently through your mouth. Count to five as you breathe in and out.
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Remind yourself that the symptoms will pass: Panic attacks always pass, and the symptoms are not a sign of anything harmful happening. Tell yourself that the symptoms you’re experiencing are caused by anxiety.
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Try to stay in the situation: If possible, try to remain in the situation until the anxiety has subsided. Confront your fear, and dont run away from it.
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Use grounding techniques: Grounding techniques can help you feel more in control. Theyre especially useful if you experience dissociation during panic attacks. Focus on your surroundings and try to describe them in detail.
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Practice mindfulness: Mindfulness can help ground you in the reality of what’s around you. Focus your attention on the present, recognize the emotional state you’re in, and meditate to reduce stress and help you relax.
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Use sensory grounding: Hold an ice cube in your hand and focus on the sensation, or place a cold, wet washcloth on the back of your neck. Sucking on sour candy, like a Warhead, is another technique to shift your attention.
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Exercise: Physical activity lowers stress, which is one of the main causes of panic attacks. A workout, especially the kind that gets your heart pumping, can also get you to a calmer place. Even a 10-minute walk can help.
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Seek counseling: Working with a therapist may help manage panic attacks in the long term.
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Take medications: Medications can help manage panic attacks, but they should only be taken under the guidance of a healthcare professional.
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Tell someone you trust: If you feel able to, tell someone you trust about your panic attacks. They can offer support and help you feel less alone.
Its important to remember that everyones experience with panic attacks is different, and what works for one person may not work for another. If youre struggling with panic attacks, its important to seek help from a healthcare professional.
