Panic attacks often include symptoms like racing heart, sweating, shaking, dizziness and difficulty breathing. Recognizing these feelings as being part of an attack rather than life-threatening events will help ease anxiety and unnervement.
Scientist-backed techniques may help reduce the frequency and severity of panic attacks. This includes deep, controlled breathing; repeating an internal mantra; focusing on something visible; and grounding yourself.
Breathing exercises
Breathing exercises are one of the best ways to soothe yourself during a panic attack. Techniques such as the 4-7-8 breathing method may help your nervous system by slowing your rapid breathing rate and providing your respiratory system with oxygen, as well as repeating a soothing mantra or phrase such as, “This too shall pass”, or more specifically something meaningful to you personally.
Focusing on your surroundings may also provide relief; for instance, if your symptoms are triggered by certain sights or sounds, find a quiet space where you can sit down quietly with closed eyes to create some mental space that allows you to work on breathing techniques and grounding techniques.
If someone else is nearby, sharing that you’re having a panic attack may help make you feel less isolated. Talking through symptoms with a counselor or psychiatrist might also be useful; cognitive behavioral therapy (CBT) is one form of talk therapy which teaches participants to change negative thought patterns that contribute to anxiety and panic attacks.
Anxiety attacks can leave us feeling as though our heartbeats are racing, that our mind has gone blank, or that death or impending doom are imminent. Learning that these symptoms are simply signs of panic attacks can help ease fears that these are the final moments before death or imminent doom and help calm ourselves.
Mantras
A mantra is a word or phrase used to help focus and calm your mind during an anxiety attack. While studies on mantras have generally focused on full meditation rather than repeating specific words, many find using calming mantras can reduce feelings of tension and stress.
An effective calming mantra could range from something as simple as “This too shall pass” or a religious prayer to your personal slogan of choice; what matters is finding something that speaks to you and helps bring focus back onto the present moment and can help reduce symptoms.
At times of anxiety attacks, having someone close by to help is invaluable. Letting them know ahead of time that you will experience a panic attack will allow them to help keep calm emotions during a flare up.
Close your eyes and focus on a stationary object to distract yourself from anxiety. Or try practicing progressive muscle relaxation from feet to head – tensing each part for five seconds then relaxing it for 30 seconds at a time.
Walking
Physical sensations associated with panic attacks may be overwhelming, but you can learn to manage them through breathing exercises that involve deep, controlled breathing. Try the 4-7-8 breathing technique wherein you inhale for four seconds, hold for seven seconds, then exhale eight seconds. This practice can help avoid hyperventilating which further exacerbates symptoms associated with anxiety and panic attacks.
Mindfulness techniques may also help ease panic attacks by visualizing peaceful places or objects and focusing on them, or you could try progressive muscle relaxation – systematically tightening and relaxing various groups of muscles at regular intervals.
Distracting yourself can help ease a panic attack. If it becomes hard to stop thinking about anxiety, try closing your eyes and focusing on one object in the room; take note of all its features such as color or shape so you can focus on something other than your panic attack.
Panic attacks are unpredictable episodes that last up to 30 minutes and may feel like heart attacks. It’s important to recognize these symptoms aren’t indicative of imminent danger; they will pass in due course.
Cognitive behavioral therapy (CBT)
When panic strikes, your mind can quickly fill with negative thoughts that fuel further panic and worsen symptoms. One way to fight back against them is creating a script of positive self-talk to read when feeling calmer; perhaps something like: “I am having a panic attack but it is OK, not dangerous” or “I have experienced this before and got through it successfully”.
Some individuals find it helpful to identify their triggers so they can avoid them, which could mean speaking with a mental health professional like a counselor or psychologist who can educate them about anxiety and its possible causes. They might suggest cognitive behavioral therapy which involves changing negative thought patterns that contribute to panic attacks; or exposure therapy whereby gradually exposed to your triggers in a safe environment.
Other techniques you can employ during a panic attack include deep breathing, mindfulness meditation and place visualization. Regular practice of these techniques – particularly breathing exercises – is key in order to master them, while exercise can reduce stress while increasing endorphin levels which help relax you further. Talking to someone you trust about how you’re feeling or even just having someone sit with you may also provide comforting support during times of distress.
