6 effective tips: how to manage panic attacks and regain control

By Daniil PiskunJun 17, 2024 18:09 PMPsychology
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How to manage panic attacks and regain control
How to manage panic attacks and regain control. Source: www.klearminds.com

The good news for you is that panic attacks are not a death sentence, they can be managed. In fact, psychologists say, there are many methods to do so, ranging from deep breathing and positive self-reflection to mindfulness and grounding exercises. And all you need to do is choose the most suitable one and master it.

SSPDaily wrote about this problem, "Experiencing a panic attack can be overwhelming and painful, but there are strategies to cope with it and alleviate its symptoms." Here are 6 main ways to overcome this unpleasant condition and regain control over your own psyche.

Accept reality as it is

The first step to freeing yourself from a panic attack is to recognize that it exists. Panic attacks are a physiological response to stress and anxiety. Understanding the essence of the phenomenon will effectively stop its spread and reduce fear

Breathe deeply and correctly

Focus on your breathing. Take slow, deep breaths. Breathe in through your nose, counting to four, hold your breath for the same amount of time, and then exhale through your mouth for four seconds as well. This technique regulates breathing and relieves the feeling of suffocation

Turn on your sensory perception and get grounded

Engage your senses to feel yourself in the moment. Look around and identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This grounding exercise is a good distraction from panic.

Use positive self-esteem

Fight negative thoughts with positive self-talk. Tell yourself that nothing lasts forever and the panic attack will pass sooner or later. You've dealt with it before, and you can do it again. Make sure you are safe and that the discomfort is temporary.

Progressive muscle relaxation

Tense and release different muscle groups to achieve relaxation. Start with your toes and work your way up to your head. This technique will relieve muscle tension and ease your physical condition.

Mindfulness and meditation

Practice mindfulness by concentrating on your breathing and observing your thoughts as if from the outside. This practice will create a sense of calm and detachment from current problems.

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