How to deal with panic attacks alone?
Deal with panic attacks alone can be so challenging but there are several strategies you can employ to relax yourself from panic attacks. Eres a comprehensive detail about how to control panic attacks alone.
understand what’s happening:
recognizing that what you are experiencing is panic attack can be first step to avoid panic attack effectively. Panic attack may be occurred due to intense fear or anxiety.
Common symptoms include;
rapid heartbeat
shortness of breath
dizziness
sweating
chilis
shaking
chest pain
nausea
tingling
Practice deep breathing:
one of the best ways to decrease panic attack is trough-controlled breathing. When you are in state of panic your breathing often becomes rapid and shallow. try the following steps;
inhale slowly: breathe in deeply through your nose for a count of hour.
hold: hold your breath for a count of four.
exhale slowly: exhale slowly through you’re for a count of six.
Repeat: continue this process for a few minutes until you start to feel omfortable.it helps to activate your parasympathetic nervous system.
ground yourself in the present:
During a panic attack it can be helpful to engage in grounding techniques to remind yourself that you are safe. some techniques are given below;
54321 techniques: focus on your five senses identify and name 5 thing you can see four things you can touch, three things you can hear, two things you can smell, one thing you can taste.
touch objects: hold onto a small object like a stress ball or a piece of fabric.
challenge negative thoughts:
when you’re experiencing a panic attack you might have thoughts like ‘I’m going to die’, challenge these thoughts by;
questioning their validity: ask yourself if there is real evidence topper these thoughts.
reality check: remind yourself that you have been through panic attack before and after come out fine.
engage in relaxation technique:
this can help to relax panic attacks, following these steps;
progressive muscle relaxation: tense and then slowly release different muscle groups in your body. this can reduce tension and stress.
mindfulness meditation: practice mindfulness by focusing on you breathe or a particular sensation in your body. This can increase your awareness over anxiety.
use distraction technique:
distracting yourself can help divert your attention from the panic attack and reduce its intensity.
listening to music: it can help to reduce stress and helps to overcome panic attacks.it soothe your mind.
engaging in a hobby: do something that you can enjoy and that requires concentration such as drawing or gardening.
avoid negative self-talk:
reassure yourself that you re handling the situation as best as you can. negative self-talk can increase anxiety which can leads to panic attack so avoid negative self-talk. this method is use to decrease panic attack.
