What to Do If You Are Prone to Panic Attacks

Panic doesn’t play around. And it doesn’t pull punches. When it comes, it comes hard and fast. In the moment, it feels like the sky is falling and the ground is crumbling at the same time. Your thoughts scramble, and it may be all you can do to draw a deep breath before the feeling takes over.

If you suffer from panic attacks, how do deal with the assault on your senses?

No matter how many times you’ve experienced an attack the accompanying anxiety after the fact just seems to create a cycle of anxiety, panic, and anxiety about when the next attack will happen.

If you’re looking for ways to resolve the anxiety and get a handle on panic, consider these tips:

Diaphragmatic Breathing Exercises

When it comes to self-soothing and mindfully distancing yourself from a panic attack, it’s likely no surprise that deep breathing is the first suggestion. TO get calm you need to give your brain some oxygen.

However, when you’re in a panic, just inhaling and exhaling isn’t enough. Diaphragmatic breathing though does a better job of calming you. It requires you to draw in deep breaths from your stomach as opposed to your chest.

To do this you’ll slow your breathing, counting to four as your abdomen fills. Then hold your breath for one second. Finish by feeling your breath leave your body slowly body for four more seconds.

Try to do these breaths routinely, prior to an attack, so that you’re in the habit and ready to follow suit when panic arises.

Soothe Your Muscles with Intentional Relaxation

The natural response to anxiety is to tense, ready for fight or flight. During a panic attack, that tension may be quite intense, so much so, that you can’t move your body at all. To combat this and regain physical control, familiarize yourself with progressive muscle relaxation.

To do this, try relaxing one muscle group at a time. When panic hits, start small, focus first on your fingers or toes. In a gradual way, intentionally work your way through your muscle groups, until you’re totally relaxed. This soothes and distracts, easing your mind and body.

Ground Yourself by Focusing Outward

What happens in your mind when you feel the panic rise? Your thoughts are likely racing and your mind is unfocused. To push back against the urgency of the attack, pay attention to something solid and external.

Do your best to look around and focus all of your thoughts on one item. For example, look at the wallpaper on the wall. Is it colored, patterned, or textured?  How close or far away is it? Focusing outward can help get you out of your head and stay present.

Visualize a Happier, Safer Space

If physical distractions don’t seem to work quickly enough, try to envision a safe, calm space or location. Visualizing yourself seaside, in an open field, or swinging in a hammock may help distract your mind from your current situation.

Be sure your envisioned safe space is soothing with few emotional attachments or memories.

You Can Have the Peace You Want

The unpredictability of panic attacks is undeniably stressful.  It weighs on you and the people who want to spend time with you.  To recover, it’s important to recognize that the world is not really ending. As quickly as the attack began, it will end. There’s always an end in sight.

Moreover, you don’t have to live in a constant state of tension, waiting for a panicked sneak attack on your nervous system. You deserve the peace of mind, control of your body, and the freedom that both afford.

In addition to the suggested practices, you can receive the support of someone experienced in facilitating relief from racing thoughts, hypervigilance, heart palpitations, and shortness of breath. Be patient and self-compassionate. Full recovery takes time and practice of the aforementioned techniques and others your therapist can introduce. If you need help managing your anxiety contact us at Relationship Suite.