Share:

A panic attack is a general term used to describe a sudden onset of intense anxiety. Whether it’s brought on by a specific trigger or a random experience, these attacks can cause a wide range of debilitating physical and mental health symptoms. These include increased heart rate, sweating, breathlessness, chest pain, nausea, depersonalization, and overwhelming fear.  While these experiences tend to fade within 10 minutes, they can be challenging to process. To help you maintain a sense of equilibrium, here are a few suggestions to ease panic attack symptoms.

5 Helpful Ways to Work Through a Panic Attack

1. Breathe Mindfully 

To minimize the danger of hyperventilation, concentrate on taking deep breaths through your nose, filling your lungs with air, and exhaling slowly out of your mouth. This focused breathing will provide you with fresh oxygen. It will also help you recognize and regain control over your bodily functions.

2. Step Away From Stimuli

Many people experience panic attacks when they’re exposed to certain stimuli, such as crowds, bright lights, and loud noises. Finding a way to remove yourself from or block out these elements can help you feel calmer and regain focus. Depending on the situation, consider stepping outside, closing your eyes, focusing on a single object, or going to a quiet area like a bathroom.  

3. Single Out Your Senses

anxietyAs your body processes a variety of physical and mental health symptoms, it’s easy to get overwhelmed. You can work around this feeling by honing in on the feeling of different bodily senses. For example, you might focus on the way tree bark feels under your hands or the fresh cotton smell of your T-shirt.

4. Mind Your Muscles

If you can, concentrate on the different areas of your body and identify which are tight or stiff, such as your neck or arms. Next, think through the relaxation process to help your muscle groups become more flexible. With your body at ease, you can minimize physical anxiety and hasten your recovery.

5. Review Your Surroundings   

If you’re feeling intense fear, focus on your surrounding environment and make a point to recognize your actual level of safety. By identifying the panic attack as a form of anxiety, you can put a name on the problem. This will help you remind yourself that you’ve pushed through these moments successfully in the past.

 

Although many people experience panic attacks periodically throughout their life, they may be a common occurrence for some. In these situations, Lincoln Psychiatric Group can provide the support you need to identify the underlying cause—such as anxiety or depression—and explore possible treatment options, including medication and talk therapy. For more details on the mental health services that this Lincoln, NE, clinic offers, visit their website. To schedule a confidential consultation with a psychiatric professional, call (402) 476-7557.

tracking