If you suffer from mental health challenges, such as anxiety disorders, you may experience panic attacks. Episodes of intense fear that may cause shortness of breath, shaking, palpitations, or unusual sweating. Despite the fact that panic attacks are not always avoidable and may take some time to recover from, there are some steps you can take to make the experience less stressful.
Slow Your Breathing
You can slow down your breathing if it has sped up because of your panic attack. Slowly, evenly, and deeply breathe. Count your breaths or have someone count for you if it helps.
Leave the Situation
Stress, conflict, social situations, and factors specific to your situation and experiences, such as smells, sights, or sensations, can trigger panic attacks. Getting away to a private and quiet place can help you calm down if you’re in public or in the presence of one of your triggers. Having said that, it is also helpful to practice desensitization from these triggers by attempting to let the panic decrease using your relaxation techniques before leaving the situation.
Talk to a Loved One
You can sometimes get help from a family member or friend during a panic attack. Tell someone who is trustworthy and calm that you suffer from panic attacks. Ask them to help you the next time you have one by speaking calmly to you, reminding you of your coping techniques, and simply being present to you.
Use Grounding Techniques
Having a panic attack can sometimes be caused or prolonged by the fear of having one. Mental health professionals will encourage you to force your mind away from that fear by focusing on what you can see, hear, feel, smell, and taste in your surroundings. Count all the green objects around you or list four sounds you can hear.
