How To Stop A Panic Attack
There aren’t very many feelings in the world that are worse than panic attacks. They can make you feel out of control, scared, and like your body has betrayed you. It’s moments like these that PYM was designed for, though. We want to help you be able to navigate through the panic to arrive back on more solid ground. Finding what works for you, as an individual, can allow you to stop panic attacks before they have a chance to spiral out of control.
Deep Breathing Techniques Can Help
Because panic attacks can activate your body’s fight or flight system, a common physical symptom is hyperventilation. When your breathing becomes rapid, it naturally makes you even more anxious. You’re not sure why you’re breathing so fast, and you’re worried that it won’t stop.
Controlling your breathing by learning deep breathing techniques allows you to take control back. It also gives you something to focus on, which can further help you reduce your panic.
There are a few different ways that people can use breathing to help stop a panic attack, but the most common one is often referred to as “triangle” breathing (sometimes called the 4-4-6 method). Start by breathing in through your nose for a count of four, feeling your diaphragm expand. Then, hold your breath for another count of four. And finally, release your breath for a count of six (some people do eight, but do whatever feels right for you). Repeat this as many times as you need until you feel your body starting to relax.
It can really help to practice this technique before you’re in the middle of a panic attack so that you can naturally turn to it when you really need it.
Remind Yourself What Is Real… And What Isn’t
During a panic attack, your mind can convince you of all kinds of things. You may legitimately think you’re dying, that you’re having a heart attack because your fight or flight response is constantly scanning the environment for signs of trouble. That’s why so many people end up at the hospital thinking they have something physically wrong with them when it’s anxiety the whole time.
When you’re able to remind yourself that you have a panic attack and that none of those other things are true, it can help bring your mind back to reality. There are a few different ways to do this. One of the more popular includes finding a physical object to aim your focus. A good example is the chair in which you’re sitting. Touch the chair, and pay attention to how it feels. Remind yourself that the chair is real, describe how it feels, direct all your focus to it. Try to think of three physical characteristics of the chair - the wood is hard, the cushion feels scratchy, the seat is soft, etc. Once you’re done with that, direct your attention back to your anxiety, and tell yourself that it is not real. It can help put things into perspective.
Go For A Walk
Instead of sitting and waiting for a panic attack to subside, get proactive, lace up your shoes, and go for a walk. This can help reduce your anxiety in a number of different ways.
According to the Anxiety & Depression Association of America, exercise is great for increasing not only your physical fitness but also your mental fitness. Even a 10-minute walk can help you clear your mind, give you a change of scenery and help you to get back into the moment. Regular exercise can also help you sleep better, which can reduce the risk of panic attacks starting in the first place.
Never underestimate the power of a little fresh air.
Try a Mood Chew
To help ease some of your tension and restlessness, try taking a PYM Mood Chew when you notice feelings of panic to help bring you back to a sense of calm and keep the overwhelm at bay.
We designed our chews with a natural, citrus flavor and without any sugar or net carbs. Each chew is made with a combination of both adaptogens and amino acids that work together to help your body be more able to handle feelings of stress and anxiety. GABA, Rhodiola, and L-Theanine support relaxation, boost mood, and help target specific neurotransmitters that can help bring you a sense of relief.
Learn Your Triggers
While it may not stop a panic attack, learning your triggers may be able to help you prevent them. Do you tend to have anxiety when you’re in public? Does it happen when you’re home alone? Does driving give you anxiety? You likely can’t stop doing things that give you anxiety, but you can learn to manage them ahead of time so that it doesn’t turn into a full-blown panic attack.
It can help to work with a licensed therapist to really get to the root of your triggers, as well. It’s great to be able to identify and deal with your triggers when they happen, but being able to find out what it is that is really causing that sense of anxiety can help treat it from the ground up. Both are important ways of handling your anxiety, and you may be surprised by what you find out.
Panic attacks can happen when you least expect them. When you’re able to learn more about what triggers them and how to stop them before they have a chance to become disruptive, you can gain control back over a situation that can often make you feel completely vulnerable. PYM Mood Chews can be a part of that process, helping to calm you on both a physical and mental level while you develop and use whatever coping methods really work for you.