How to Handle a Panic Attack
Panic attacks can happen at any time to anybody. Like a tidal wave, they come crashing against your mind and body. Anxiety, or panic, attacks have many symptoms. You may only experience one or two of them. Shortness of breath, your heart beating hard and fast, feeling like you are losing control, or going crazy, and many other feelings will accompany the attack. If you experience a panic attack, keep it under control until it passes.
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Instructions
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1
Focus on your breathing. Realize that you are indeed breathing, and take deep breaths, focusing on inhaling through your nose and exhaling through your mouth and nose. Consciously slow the breaths down.
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2
Ask someone to talk to you...about anything. Request that they not ask you questions, but carry on general conversation. This will take your mind off of the anxious feelings. If no one is close by, call a friend.
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3
Practice positive self-talk. Tell yourself over and over that it is temporary and will be over in a few minutes. You will live through this one and you can live through others.
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4
Remove yourself from the location and go for a brisk walk. Take deep breaths, in through your nose and out through your mouth and nose, moving to a slower pace as you feel calmer. Stretching will help to relieve stress as well.
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5
Listen to slow, instrumental music, while in a reclining position. Lyrics can make your mind race, which defeats the purpose. Focus on the rhythm of the music and allow your body to relax. Music therapy has been used for many years as a calming effect. This is why massage therapists and dentists use it.
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Relax. While reclining, close your eyes. Begin to relax one body part at a time. Allow your right leg to completely relax. Continue to take deep breaths. Each time you exhale, relax another body part, until you feel as if you have completely melted into the surface of the floor or bed. Lay in this position until you are completely relaxed and nearly asleep.
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Tips & Warnings
If the panics are reoccurring, seek medical attention.
- Photo Credit Microsoft Images
