Are you often trapped in circumstances where you feel impending doom? Do you experience unexpected episodes of overwhelming fear or terror now and then? Or have you developed a fear of the fear itself?
If the answer to the above questions is yes, rather than succumbing to panic, why not learn how to dive into the waves and try surfing instead?
So, get ready to conquer your fears! In this article, we’ll explore five proven ways to combat panic attacks, as illustrated by the Anxiety & Depression Association of America (ADAA):
1. Learn Relaxing Exercises
You can practice deep, slow breathing by inhaling through the nose, holding for a moment, and slowly exhaling through the mouth. This procedure prevents hyperventilation, which may exacerbate an attack.
Another technique is called progressive muscle relaxation. It involves tensing a group of muscles, gradually relaxing them, moving on to the next group, and repeating.
Additionally, regular light exercise also releases endorphins, which have a calming psychological effect and prevent panic attacks.
2. Employ Grounding Strategies
You can keep yourself aware of your surroundings by using various grounding techniques that divert your attention from the issue at hand. Utilizing all five of your senses—sight, sound, smell, touch, and taste—is one of them.
For this purpose, you can carry different tactile objects in your bag, like stress balls, candies, and certain fragrances, such as lavender essential oil, which has shown benefits in providing a soothing effect.
3. Try Cognitive Behavioral Therapy (CBT)
Cognitive behavior therapy is an effective technique for repetitive attacks based on challenging your problems by exposing you to different triggers that may elicit panic attacks. Thus, it alters the way you respond to various terrorizing circumstances in your life.
Research has shown that undergoing CBT changes the neuronal connections involved in panic situations in your brain.
4. Have Positive Self-Talk
While stuck in a panic situation, you may talk to yourself to reassure yourself to go with the flow, as it may give you something to latch onto during the anxiety phase. Here are a few instances:
“It is just a type of anxiety.’’
“I am not having a heart attack.”
“This too shall pass.”
5. Use Medications
You shouldn’t initially rely on medications because they typically treat symptoms rather than the underlying cause of the disease. However, depending on your physician, he may prescribe some drugs, such as short-acting benzodiazepines.
But since they often lead to dependence, he may eventually replace them with SSRIs, TCAs, and SNRIs, which have a lower potential for addiction.
Key Takeaways
Panic attacks can disrupt your personal and social lives, leaving you constantly on edge. But fear not! These attacks are not life-threatening and can be effectively managed. Medication is only sometimes necessary; a strong support network can work wonders.
To regain control, embrace grounding techniques, practice mindfulness, engage in light exercise, and stay connected with reality. Remember, relaxation in stressful situations is key.
Share your experiences and strategies in the comments below. Let’s dive into the waves and surf panic attacks together!
