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5 Best Tips To Manage A Panic Attack at Home

Manage A Panic Attack at Home

1. Remain Where You Are

If you can, remain exactly where you are during a panic attack. Panic attacks can last as long as an hour, if you’re driving, you might have to pull over if you can safely do so, otherwise, remain where you are. Don’t try to run from the panic attack, it will only make it worse. When a panic attack happens the fight or flight syndrome kicks in, don’t give in to it. Stop, evaluate, listen to your heart and allow your mind and body to return to normal before you proceed on. 

Observe your thoughts and remind yourself that your mind is reacting to a situation and this is creating anxiety. These feelings are perfectly normal. Your mind and body are reacting to something that has triggered a panic attack. You can train yourself to respond differently with time and patience. 

It’s vital to learn to see the situation for what it is. Remember, it will pass and train your focus elsewhere. For help to manage panic attacks speak to the Clarity Clinic.

2. Control Your Breathing

Many people hyperventilate during panic attacks. Hyperventilating is taking in rapid breaths which can result in feelings of dizziness, chest pain, and disorientation. 

Focus on slowing your breaths and stabilize your breathing to help reduce the duration of the panic attack.

Work on three or four slow deep breaths, hold for three or four seconds and release. Repeat this as needed. Deep breaths will help your body to return to normal more quickly. 

3. Positive Mantras

Teach yourself a few positive mantras such as these:

  1. I’m in control, not the panic.
  2. My panic and anxiety will pass in a few minutes. 
  3. Panic is just a high level of anxiety.
  4. I can prevent my anxiety by remembering that these are just symptoms that will pass.
  5. I don’t need to run and hide. 
  6. I’m not having a heart attack, fainting, or choking.
  7. Choose a mantra and focus on saying it over and over in your mind during your panic attack. 

4. Shift Focus

During a panic attack a variety of things may run through your mind. Most of the things running through your mind are negative. Focus on thinking about positive things. Concentrate on something nearby such as a picture, scenery, landscaping item, or favourite hobby or sport

You could also visualize your happy place. Simply put your mind in a scene that you love such as a meadow full of gorgeous flowers, a favorite landscaping area, or some other scene that will help to distract you. 

5. Challenge Unhelpful Thoughts In Your Mind

Where your thoughts go, so will your mind go. While the thoughts running through your mind have come unbidden, and are very negative, you can switch those out with positive thoughts that will help to refocus and redirect the mind. Remember that the physical feelings such as tightness in your chest and you can’t breathe are sensations and the way the body is reacting to the panic or anxiety situation. Challenge these sensations and refocus your thoughts to something positive. 

Make yourself aware of the patterns of a panic attack. Recognise what is going on and force yourself to redirect your thoughts to something that isn’t causing you anxiety. It takes a bit of practice, but once you master it you’ll be in control Plan ahead. If you have triggers remember them and learn how to redirect your focus before you encounter your triggers for panic attacks. By planning ahead you may be able to avoid future panic attacks and anxiety by knowing that you’re in control and can change them before they happen.