Panic attack is an anxiety response caused by some form of perceived threat. It is our natural defense mechanism firing off without any real provocation. Unfortunately panic attacks occur more often than you can think.
It is estimated that nearly 3 million Americans suffer from panic attacks.
If you’re suffering from anxiety attacks and would like to take control of your anxiety without medications, then take a minute and check the various famous methods of treatment here. One of the most effective methods used is deep breathing. The following exercise will physically, and mentally calm you.
What you can do:
Calm down your breathing:
One of the primary symptoms of anxiety is shallow breathing and shallow breathing further worsens your panic attack symptoms. You need to learn how to relax and breath effectively during panic attacks as this will reduce the intensity of your symptoms to a great extent.
Do the exercise below:
- Start breathing through your nose for a slow and deeply for 3 counts
- Next hold your breath for a slow 3 count
- And then exhale through your mouth for a slow 5 count.
You can do this as long as you want. It really helps.
Stop and Replace technique:
The principle of this is to stop the anxious thought and replace it with a more calming thought.
If you are suffering from Panic/Anxiety attacks, Agorophobia or OCD, Watch this video
EX: I am anxious about an upcoming event or you are anxious about a relationship.
STOP!! that thought and replace it with a thought such as thinking of something fun you are going to do this weekend like going and meeting your friends or going to a new place or a great restaurant, imagine vividly the great time you are going to have and keep repeating the thought until all form of worry and anxiety leave you.
Panic attacks get worse if you focus on the cause of panic, you need to divert your attention consciously by focusing on something else. This is where concentrating on puzzles, word games, or noting the features of your surroundings with an intense concentration on detail can distract you. Sometimes you just need to think of a complex mathematical problem or multiplication and try to solve it for real, the mind cannot hold two thoughts at a time, so once you start concentrating on the puzzle or numerical problem, you will stop thinking about the source of your panic.
Other exercises include using simple arithmetic games to distract your mind such as counting backwards from 100 by 7′s, or saying the alphabet sequence (A-Z) backwards, etc.
The key to overcoming a panic attack is to understand that your panic attack is caused in your body by excess production of adrenaline and once your body runs out of adrenaline your panic attack will come to a halt. Tell yourself repeatedly in a calm tone that the panic attack will subside once the adrenaline burns out and practice the above mentioned techniques and rehearse them so it becomes a natural response during your panic attack. And also you need to understand clearly the various treatment techniques that are available for curing this panic attacks.
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