Try These 4 Hacks The Next Time You Feel A Panic Attack About To Strike
Soothing Or Stopping Panic Attacks Can Be Arduous
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The following column is the opinion and analysis of the writer.
If you’re someone who lives with anxiety, you probably already know that finding ways to soothe those symptoms and stop panic attacks from occurring can be an arduous journey.
People Experience Panic Attacks In Different Ways
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That’s because different people experience panic attacks in different ways, so what works for one individual may not be helpful for someone else.
Here Are 4 Little Hacks For You To Try When You Feel Anxiety Rising
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For those who experience frequent and debilitating anxiety, it’s always recommended to seek help from medical professionals to get the proper treatment, like medication and therapy.
But there’s also something to be said for the little, everyday hacks you can turn to when you feel the anxiety rising. So, the next time a panic attack threatens to strike, try out these hacks for a change.
Focus On Breathing
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When you feel a panic attack coming on, take a step back and focus on your breathing. Increased heart rate and breathing often come with anxiety.
Breathing techniques can help relax your muscles and calm down your nervous system. Try pouting your lips together and slowly blow out air for four seconds.
Then, take a deep breath and hold it in for four seconds. Repeat the exercise until you feel relief from your symptoms. Breathwork helps many people, but for some, it can actually worsen their anxiety. If this is the case for you, opt for one of the other strategies below.
Pay Attention To Your Surroundings
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Thinking about panic attack symptoms often intensifies anxiety. Instead of focusing on the internal signs, such as a racing heart, rapid breathing, and scary thoughts, pay attention to your external surroundings. Use your five senses to notice what you can see, taste, touch, hear, and smell.
This may distract you enough to ease your anxiety and stop your panic attacks. You can also engage your sense of touch with a stress ball, fidget spinner, or some other sensory gadget.
Ground Yourself With Coldness
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For some people, being exposed to a sudden shift in temperature can bring panic attacks to a halt. Panic attacks can also make people feel overheated. Try submerging your hands in cold water or placing an ice cube on your tongue. You can also wrap up an ice pack and hold it against the back of your neck. Or you can simply step outside for some fresh air.
Repeat Coping Statements To Yourself
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Words have power and can make a difference in how you feel and react to anxiety. Coping statements can work wonders for getting your mind off the anxious thoughts. The more you repeat them, the more you can train your brain into believing them. Filling your head with positivity can change your life! Some examples of coping statements include:
- This feeling is uncomfortable but normal.
- I can get through this.
- This feeling will go away.
- These are just thoughts—not reality.
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