A panic attack is a combination of an unpleasant feeling of fear, helplessness, and insecurity, usually followed by loss of breath, dizziness, and irregular heart beat. Namely, this terrifying feeling is passing and the sooner you succeed in calming down your nervous system, the sooner will the panic attack stop.
The following tips that can help you cope with this unpleasant experience successfully:
Breathing from the stomach
During a panic attack, start breathing from the stomach, i.e. from the diaphragm, not from the thorax, as this may only worsen the attack. While breathing from the diaphragm, put your hands on the lower part of the ribs so that you can feel the ribs moving up and down. Concentrate on your breathing, count, and remember to breathe deeply.
During a panic attack, people tend to get even more panicked and they begin moving or walking rapidly, however, experts claim that this is wrong. Rapid movement during a panic attack slows down the work of the nervous system and worsens the situation. The best thing to do is to sit down so that your nervous system can calm down.
When a person is panicking, it’s hard not to think about what’s happening and not imagining the worst possible scenario, however, this is crucial. Namely, while having a panic attack, think of anything else, rather than the thing which caused the attack in the first place. You can think of good moments from your life and calm down yourself gradually. If this doesn’t work, try to count down from 100.
Avoid panic triggers
Stimulants like caffeine and nicotine can cause a panic attack, so experts advise avoiding them as much as possible, especially if you experience panic attacks frequently. Instead, consume natural beverages, like chamomile or lemon balm tea which have a calming effect on the entire organism.