Panic Attack Relief: 5 Expert-Approved Techniques to Regain Control in Minutes
Even if you decide to try these tips, remember that it’s better to consult a therapist first.
In the modern world, feeling stressed has become some sort of a new norm, whether it’s from hard work routine or worrying news that keeps coming in every day. This stress can often lead to a panic attack when it becomes difficult to breathe and the reality around starts seeming distorted.
Regularly ignoring panic attacks will eventually have its toll on one’s mental health, so it’s highly recommended they consult a professional at once. However, there are also several ways for you to help yourself if you’ve been experiencing panic attacks lately.
Focus on Breathing
Once you realize you’re having a panic attack, starts breathing in and out slowly during one minute. For better concentration, you can count your breaths.
Pull Yourself Together (Literally)
At a moment like this, no one can support you better than yourself, so give yourself a hug with hands as if you were trying to get warmer, you can even pat yourself a little bit.
Do Some Exercise
To divert your attention from the panic attack’s cause, try doing all kinds of physical activity like jumping or waving hands. If you feel like you have enough time to calm down, try practicing yoga or some meditation.
Try “What If?” Vice Versa
A panic attack often comes when you start obsessing with an idea of something bad that’s about to happen right now. Instead, psychologists suggest you turn the narrative upside down and think about how things will be if this actually doesn’t happen.
For instance, if you’re worried a train you’re on will stop, make a reverse statement of what if a no-train won’t stop. It will seem funny and at least will disperse your attention to something else.
Touch the Grass (Literally)
When a panic attack happens, it’s important to get all your attention to something that isn’t connected to your current emotional state. That’s why psychologists recommend you touch different objects made of different material like wood, iron or even plant-based.
While doing so, try measuring these objects’ weight or temperature, compare your feelings while touching two different objects.
