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When you're facing mental health challenges such as an anxiety disorder, you may experience panic attacks. These are episodes of intense fear that may include shortness of breath, shaking, heart palpitations or pounding, or unusual sweating. While panic attacks aren't always avoidable and may take a few minutes to recover from, there are a few steps you can take to make the experience less stressful. 

4 Methods to Soothe Panic Attacks

1. Slow Your Breathing

If your breathing has sped up due to your panic attack, you can slow it down again. Breathe slowly, evenly, and deeply. If it helps, you can watch the clock to see how long your breaths are or have someone count for you.

2. Leave the Situation

Panic attacks can be random, but they are often triggered by stress, conflict, social situations, and factors specific to your situation and experiences like certain smells, sights, or sensations. If you're in public or you know you're in the presence of one of your triggers, getting away to somewhere private and quiet can help you calm down.

3. Talk to a Loved One

Mental HealthA family member or friend can sometimes help you through a panic attack. Choose someone who is trustworthy and calm and let them know that you have panic attacks. Ask if they'll help you the next time you have one by speaking to you calmly, reminding you of your coping techniques, and simply being present.

4. Use Grounding Techniques

Sometimes, the fear of having a panic attack can cause or prolong the attack. Mental health professionals will encourage you to force your mind away from that fear by focusing on your surroundings and what you can see, hear, feel, smell, and taste. Try counting all of the green objects nearby or listing four sounds you can hear.

 

 

For more mental health advice to help you cope with depression, anger, and anxiety, contact Comprehensive Behavioral Health in Staunton, VA. Serving Augusta County, their experienced doctors and psychiatrists are committed to helping you "Get Back To You" and take control of your life. In addition to therapy and medication management, they provide non-invasive treatment options. To make an appointment, call (540) 688-2646 or visit their website to read about their mental health team.

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