What to do during a panic attack mental health tip
I will start of by saying I am sorry if you have ever experienced a panic attack. I also want to encourage in the truth that you will get better and that you can live in the freedom that it will not be your forever. I experienced my first panic attack a couple weeks ago. I had no idea what it was and I was so scared. It felt as if I had no control over my mind and body and I felt helpless. Now that I know that is was a panic attack and I recognize it and the signs of them I am more prepare for if I ever experience one again. A panic attack is a sudden episode of fear/anxiety that includes symptoms such as shaking, racing heart, chest pain, dizziness, fealing fear and more. We can experience them based on perceived threats rather than near danger. We all have different triggers and experience them differently. You know yourself better than anyone else therefore when you recognize the signs of a panic attack try this out and I hope you find relief.
1. Get ice around you, touch ice. You can always get iced water from a place if you are out and place your hand in it. Ice helps get you out of the fight or flight response.
2. Try 2 shallow breaths followed by 2 deep breaths. We can to help calm your central nervous system and bring it back to normal.
3. Name out one thing you can smell, one thing you can hear, and one thing you can feel. This helps you get out of the fear and bring you back to you reality.
Panic attacks can be bewildering and often strike unexpectedly. Understanding their triggers is crucial. It's essential to remember that while panic attacks can feel daunting, they are manageable. One effective method involves using the senses to help ground oneself. For example, naming things you can see, hear, and feel can pull your focus away from panic and into the present moment. Breathing techniques are also vital in these situations. After shallow breaths, follow up with deep, calming breaths to help lower your heart rate. Practicing mindfulness can also aid in reducing anxiety. Regularly monitoring your feelings and journaling can help identify patterns and triggers, thereby improving your mental health over time. Additionally, you might consider practicing progressive muscle relaxation, tensing and then relaxing different muscle groups to help your body confront the tension associated with panic attacks. Finally, reach out to trusted friends or professionals who can provide support and resources as you navigate through your experiences.
I have panic disorder so I get this often 😭