Understanding panic attack and how to calm down during a panic attack

A panic attack is a sudden and much more intense episode of anxiety. Anxiety is usually triggered by something, but a panic attack can come out of nowhere.

Anxiety and panic attacks have similar symptoms, but panic attacks can make you feel like you’re losing control of your brain and body. If this happens to you frequently, or you find yourself worrying about when it might happen again, that may be a sign of panic disorder

How to spot a panic attack:

Rapid heartbeat

Shortness of breath

Chest pain

Hot flashes or cold sweats

Dizziness

Nausea

Shakiness

Some ways to calm down during a panic attack.

If you ever find yourself having panic attack, here’s how to help calm yourself down.

The Breathing Exercise:

Deep breathing is one of the best things to do when you feel stressed. The 4-4-4 breathing method, also known as box breathing, uses increments of four seconds as follows:

Close your eyes.

Exhale completely through your nose.

Inhale through your nose for four seconds.

Hold your breath for four seconds.

Exhale through your nose for four seconds.

Repeat.

Another option is the 4-7-8 breathing method, which follows the same steps—except you hold your breath for seven seconds and exhale for eight. The slightly longer hold and exhalation may help you feel more relaxed.

Relax your muscles

Anxiety and panic can cause you to tense up and feel even more uncomfortable. By relaxing your muscles, you can help reduce some of the physical symptoms of anxiety.

Try this progressive muscle relaxation technique, starting at the top of your head and working your way down:

Tense the muscles in your face, including your jaw, eyebrows, and forehead.

Hold for five seconds.Loosen your facial muscles and let go of the tension.

Next move down to your neck and shoulders. Tense the muscles by shrugging your shoulders up to your ears.

Hold for five seconds.

Let go of the tension and feel the muscles relax.

Continue down your body, tensing and relaxing each muscle group for five seconds before moving on to the next: arms, chest, stomach, legs, and feet.

Once you’ve gone through all the muscle groups, take a deep breath and let your whole body relax.

It may seem strange to tense up on purpose right before or during a panic attack, but it really does help your muscles relax. Try practicing this tactic when you’re not having an attack, so when you sense one coming on, you’ll be better prepared to release tension and calm yourself down.

Move your body

Sitting or standing still during a panic attack can make your symptoms feel worse. Getting up and moving even if it’s just back and forth for a few minutes can help you feel more in control.

If you can, go for a walk outside or do some light stretching. Taking yourself out of the environment that’s causing your anxiety may also help ease your symptoms.

If you feel a panic attack coming on when you’re somewhere you can’t get up and move. Try these basic hand movements to help ground yourself and reduce the intensity of the attack.

Clench and unclench your fist

Rub your hands together

Place the palms of your hands in prayer position and push them against each other

Tap your fingers on a hard surface

Doing something with your hands can help take your mind off anxiety and refocus it elsewhere.

Focus on an object

When you experience or feel you have panic attack, it’s hard to think about anything else but try to relax and focus on an object, it may help take your mind off your symptoms and calm you down.

Look for something in the room that you can fix your gaze on, a picture on the wall, the chairs , etc.  Once you pick your focal point, concentrate on it intently and try not to let your mind wander.

Look at your watch and pick a spot on the dial.

Without taking your eyes off that spot, mentally trace the shape of the numbers around it.

Once you’ve gone all the way around, start over and trace the shape again.

Repeat until your panic attack subsides.

Focusing on an object is another way to help take your mind off what you’re feeling. The repetitive tracing can be soothing and help ease panic attack symptoms.

Affirmation to  yourself

It’s a phase, it will pass  out loud can help, but if you’re in a public place and don’t feel comfortable with that, just say it silently to yourself. Make sure to enunciate the words clearly in your mind.

Repeat the word over and over, out loud or silently, until the panic subsides.

How to prevent nighttime panic attacks

Nighttime panic attacks can be especially frightening. They have the same symptoms as regular panic attacks, but they also wake you up and can make it difficult to fall back asleep. Even though they’re fairly common, experts don’t really know why they happen.

If you find that your panic attacks strike at night, make sure you’re following a good sleep hygiene routine:

Create a relaxing bedtime ritual, such as reading, journaling, or meditation.

Avoid caffeine, alcohol, and other substances before going to bed.

Eat your last meal of the day at least three hours before bedtime.

Making sure your bedroom is cool, dark, and well ventilated.

Take a hot shower or bath before going to bed.

I want you to know there’s no shame in reaching out for help. A mental health professional can help you understand your anxiety and develop coping strategies to deal with symptoms.

Feel free to chat, call or book an appointment with us via our website www.jevweservices.com or via WhatsApp 08052235038.