In light of the latest news, it is difficult to keep your composure and not give in to panic, but let’s say from personal experience that you should not give in to these emotions, as they are destructive.
We agree that a panic attack is the most unpleasant reaction of the body, which can manifest itself at any moment. The flow of information, events taking place around, far-fetched scenarios – all this can provoke a surge of panic.
Panic attacks are no joke. This is not only because one of the classic signs of a panic attack is a sense of doom, but also due to physical symptoms such as shortness of breath, dizziness, nausea, and chest pain, which can be very similar to the symptoms of a heart attack. To avoid this and quickly calm yourself down, we have found 5 simple but effective ways.
In any incomprehensible situation – breathe. Everyone knows this, but as soon as it comes to panic, we forget about it. Focus on your breathing. One of the best ways to slow down your body’s response to anxiety is to practice deep breathing, says Dr. Vinita Mehta, a clinical psychologist in Washington DC. Slow, deep, mindful breathing can help you relax in the moment.
If you don’t know how to practice breathing exercises on your own, there are plenty of phone apps and meditation videos to help you through the relaxation process. Try breathing in through your nose and out through your mouth. Some people find it helpful to close their eyes and count to five on each inhale and exhale.
Find a quiet place
Panic attacks can happen anywhere at any time. Well (figuratively speaking) if the attack happened at home, but it happens that he takes us by surprise. Either way, find a quiet, secluded place where you can focus on relaxation techniques. This will give you time to calm down and recover. There is one secluded place in the house – the bathroom, close yourself there and just breathe deeply until you feel better.
Visualize peaceful pictures
As soon as you feel a surge of panic, immediately visualize scenarios that are peaceful and pleasant for you.
Sometimes imagining a peaceful image can help engage the parasympathetic nervous system.
The parasympathetic nervous system is the part of the nervous system that helps the body relax and process information. If you connect to this process, you can get rid of frightening uncontrollable feelings.
Practice progressive muscle relaxation
Dr. Mehta suggests using this method to calm down faster. Its essence is to strain and relax the muscles of one group at a time. For example, we squeeze only the toes for a few seconds and release. This technique helps to focus on different muscle groups and determine the difference between the sensations of muscles when they are tense and relaxed, thereby distracting from a panic attack.
Remind yourself that everything will pass
Panic attacks usually last only a few minutes, although they may last much longer at the moment. Acknowledge the fact that you’re having a panic attack, and that’s okay. Speak these moments to yourself. It is important to remind yourself that everything will pass and you will feel better.
These practices will help you get rid of the unpleasant feeling of panic. Try to shield yourself from unnecessary information and distract yourself with something more pleasant, for example, cook yourself a delicious dinner or treat yourself to a cup of your favorite coffee.