Do you frequently experience panic attacks whenever you are outside your home? If you do, then who can help you alleviate this condition? It would be better if you know how to stop panic attacks naturally once it knocks on your door.
When you feel sudden episode of intense fear without any apparent cause, you are experiencing a panic attack. Physical reactions are triggered as evidenced by rapid heart rate, sweating, shortness of breath, chills, nausea, abdominal cramping and hot flashes. Moreover, it would make you think that you are losing control over yourself, heart attack and even a feeling of impending death.
If you have recurrent panic attacks, then it is only of utmost importance that you know how to manage this condition right on the spot.
- Relax and practice deep breathing techniques – How to stop panic attacks? Since you are experiencing hyperventilation and sudden shortness of breath, it is about time for you to breathe in fresh air. Do this by holding your breath first as long as you want. Repeat the procedure after 10 to 15 seconds. This will prevent the dissipation of carbon dioxide. Afterwards, perform diaphragmatic breathing.
- No negative thoughts, divert thinking – Most often, people who frequently experience panic attacks get into an endless loop of catastrophic thoughts. So what would be the best solution? Simply do not entertain negative thoughts. Instead, make a diversion by counting backwards. For instance, start counting from 100 down to 1. In this manner, there will be interference whenever your brain sends an emergency message to your adrenal glands.
- Make use of coping statements – What are these coping statements? It is a positive statement that addresses your negative thoughts. Instead of saying “Oh my God, I’m going to die!” over and over again, say “I’ve been through this before and I can get over it again.”
Aside from these immediate solutions that you can practice during panic attacks, keeping it at bay is best. So, it would be better if you properly manage stress, have enough rest and regular check-ups.
To sum it up, panic attack is a frightening condition especially when you do not know how to deal with it. However, the tips mentioned earlier on how to stop panic attacks are definitely a big help.