How do I Control a Panic Attack?
While some individuals suffer from panic attacks alone and have suffered for years, others manage to find treatment or, at the very least, ways to control the panic attacks. Although they may not be able to eliminate them completely from their lives, they’re able to control them.
Methods for Controlling a Panic Attack
One of the most important things is to determine that you are definitely having a panic attack. If you are experiencing your first panic attack, see your doctor to determine that you actually are having a panic attack and not experiencing symptoms of another health problem. While many panic attack sufferers go to the hospital because they believe there is something else wrong, many make the mistake of not seeking medical treatment when they experience these symptoms because they think it’s “only a panic attack”. Symptoms such as irregular heart beat or shortness of breath can be symptoms of many health problems so see your doctor to be sure.
When you are experiencing a panic attack and are with other people, move away from them and go some place by yourself where it’s quiet and you can breathe easier. The best place is out in the open air, where breathing is easier. Breathe slowly, taking a few deep breaths while trying to think of as many pleasant things as possible other than the panic you’re feeling.
Stretching and muscle relaxation exercises are often very beneficial with panic attacks. Many people that suffer from these attacks find yoga and meditation very therapeutic and helpful for controlling panic attacks. PLUS, getting a good night’s sleep will not only help you with your attacks but will help you feel better all the way around.
Breathing Exercises to Control Panic Attacks
When some people get a panic attack, it comes with no warning whatsoever. Others, however, can feel one approaching in much the same way as migraine sufferers have an “aura” before their headache comes. One of the first signs of a panic attack is a rising sense of panic. At the first sign of this, close your mouth and try to breathe through your nose. It has the same effect as breathing in a paper bag. This helps to reduce the amount of oxygen your body takes in.
Once you begin to breathe through your nose and are able to do it comfortably, hold your breath for at least 10 seconds. Remembering to keep your mouth closed during this entire process, breath out slowly through your nose. Next, breathe in through your nose for 3 seconds and then out through your nose, once again for 3 seconds. Continue to breathe in and out for 3 seconds each time for a total of one minute. After the minute is up, once again breathe through your nose, holding it for 10 seconds. After the 10 seconds is up, breathe out again. If this doesn’t help to control your panic attack, continue these breathing exercises until the panic decreases.
