How To Stop A Panic Attack
How To Stop A Panic Attack
According to Marietta chiropractor, the sudden onset of panic attacks can be intense and overwhelming. Being aware of what to do in a panic attack can lessen their severity or even prevent them from happening. The frequency of panic attacks is quite high and is reported in one report claiming that about 13% of people suffer from one at some point in their lives. It is impossible to predict what time a panic attack is going to happen; however, having a plan of what to do if one does occur will aid in feeling more at ease in a panic situation and help make them less difficult to manage. This article will explore strategies to prevent an attack of panic and general strategies for reducing anxiety.
While the precise causes are not yet known, what scientists are aware of is that the condition can occasionally occur within families. It’s also common for those suffering from anxiety disorders in other forms. For instance, someone suffering from OCD may suffer an anxiety attack whenever their routine or compulsions get interrupted. People who have particular phobias can also be at risk of panic attacks. Someone who has severe fears of heights could suffer a panic attack when living in a penthouse.
For those suffering from a generalized anxiety disorder which is a disorder that is characterized by intense anxiety or worry and constant anxiety, it can turn into the level of panic attacks. People suffering from the condition of post-traumatic stress are more likely to suffer from PTSD. Stress or illness can be more likely to trigger panic attacks. People suffering from excessive thyroidism or mitral valve prolapse and other diseases or conditions are more susceptible to being triggered.
Continue reading How To Stop A Panic Attack
Ways to Stop
Take A Few Deep Breaths
Deep breathing may be quite beneficial in controlling a panic attack. During panic attacks, breathing may become fast, and chest tension may lead the breaths to become shallow. This sort of breathing has been shown to exacerbate feelings of anxiety and stress. Instead, make an effort to breathe slowly and deeply, paying attention to each breath. Draw in a deep breath from your belly, filling your lungs slowly and steadily as you count to four on both your inhale and exhale.
People may also experiment with 4-7-8 breathing, commonly known as “relaxing breath.” When using this method, the user inhales slowly for 4 seconds, holds the breath for 7 seconds, and then exhales slowly for 8 seconds after each breath. It’s important to note that deep breathing might exacerbate panic attacks, making them worse for some individuals. In these situations, individuals should strive to devote their time and energy to something they find enjoyable instead, according to Chiropractor East Cobb.
You Can Smell Some Lavender
A soothing scent can ease anxiety by stimulating the senses, assisting the person to keep their focus, and giving them something to concentrate on. Lavender is a well-known traditional remedy known for bringing an atmosphere of peace and calm. There are numerous studies that show that lavender can ease anxiety. You can try holding the oil on the nose and then inhaling slowly or dabbing a small amount on a cotton swab to feel the aroma. It is easily accessible on the internet. But, it is recommended to purchase it from reliable sellers. If someone is not a fan of the scent of lavender, you can try replacing it with a different essential oil like, for instance, the bergamot-scented orange, chamomile, or lemon.
Close Your Eyes For A Moment
Some panic attacks are brought on by stimuli that overwhelm the person experiencing them. Panic attacks might be exacerbated when you’re in a fast-paced situation with plenty of stimulation around you. Close your eyes during your panic attack to decrease the amount of stimulus you are exposed to. This may help to shut out any additional stimulus, making it simpler to concentrate on your breathing, according to Upper Cervical Chiropractor Marietta.
Find A Quiet Place To Relax
The presence of sights and noises may often exacerbate a panic attack. If at all feasible, attempt to locate a more tranquil location. To do so, you may need to leave the bustling area or go to lean against a neighboring wall. Finding a peaceful spot can help you establish some mental space, which will make it easier to concentrate on your breathing and other coping mechanisms.
Concentrate On A Certain Object
It is possible to feel more grounded when a person concentrates on something tangible in their surroundings when they are overwhelmed by upsetting thoughts, emotions, or memories. Concentrating on one stimulus may help to decrease the effects of other stimuli. As the individual examines the object, they may choose to consider how it feels, who made it, and what form it is in. It is possible to use this strategy to alleviate the symptoms of a panic attack.
For those who have recurrent panic attacks, carrying a certain familiar item might enable them to feel more at ease. This might be anything as simple as a smooth stone, a seashell, a little toy, or a hair clip, among other things. People who suffer from panic attacks, anxiety, or trauma might benefit from grounding strategies such as this one.
Treatment Options on How To Stop A Panic Attack
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy is founded on the notion that our thoughts trigger our behavior and feelings that are not caused by external circumstances such as people, situations, and even events. It is said that the National Association of Cognitive-Behavioral Therapists states that the advantage of this treatment is that it can alter how we think, behave and feel better even though the circumstances do not change. CBT is focused on identifying the behavior and thinking patterns that cause anxiety attacks. CBT is a time-bound process (treatment goals and the number of sessions needed to achieve these goals–are set at the beginning) that employs a range of behavioral and cognitive techniques to effect changes.
The use of medication can help reduce or alleviate symptoms of anxiety disorders. It’s most effective, coupled with other treatments, including the previously mentioned cognitive behavioral therapy. Treatments for anxiety attacks as well as panic disorders comprise antidepressants. They take up to a few weeks before they can be effective. Benzodiazepines, such as Ativan and Xanax, perform their work rapidly. However, they can be addicting and should only be utilized briefly. Please note: Any and all medications should be under the supervision of your Medical Doctor (MD) only.
Final thoughts on How To Stop A Panic Attack
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