How to control a panic attack

The problem with a panic attack, especially when it happens for the first time, is that Do you think you have a heart attack? that your life is in danger, and you logically seek immediate medical attention.

It is the best thing you can do in that situation, but if it has happened to you before and you know how to identify the panic attack or you realize that you really do not have the symptoms of a heart attack (such as pain and tightness in the chest), then you can try to control the crisis yourself.

1. Practice a breathing technique

Panic attacks are often accompanied by hyperventilation and difficulties in maintaining a normal breathing rate. So learning a breathing technique can solve the crisis in a few minutes.

Try to breathe slowly and regularly and get ready to perform the following exercise. You can do it sitting, standing or lying down.

Loosen any garment that constricts your breathing. Separate the feet placing them approximately in the vertical of the shoulders.As you inhale, let the air flow into your belly., without forcing it. Feel how your belly swells.Breathe slowly and regularly. Inhale through the nose and exhale through the mouth.Make each inhalation and each exhalation last 3 seconds. After a few breaths lengthen the time to 4 seconds and then to 5. Breathe like this for 5 minutes.

If you perform this technique regularly, preventively as a daily ritual at noon or at the end of the workday, for example, you can reduce the risk of suffering another attack.

2. Focus on relaxing the muscles

The progressive muscle relaxation it is a practical method that teaches you to control unconscious tension. In addition to a panic attack, you can use it when you feel nervous or suspect a sleepless night is coming.

Be comfortable, preferably in a lying position and close your eyes. To breathe, inhale deeply through the nose, feeling that your abdomen rises with the air and exhale slowly through the mouth while the navel descends. Repeat three to five times.Direct your attention to the feetcontract them strongly and press the heels into the floor for a few breaths and then release. Now point the toes towards the head, hold for a few seconds and release. Contract the calves and release.Continue moving through your body, contracting and releasing each muscle group. Work in this order: legs, buttocks, abdomen, back, hands, arms, shoulders, neck, jaw, and face.Contract each muscle group for a few breaths and then slowly release. Notice how you feel when your muscles are contracted and when you are relaxed. End the practice by taking a few more deep breaths, noticing how much calmer and more relaxed you feel.

3. Reduce stimuli

When you feel an attack coming on, it’s a good idea to limit your sensory stimuli that you are experiencing as much as you can.

try to find a dark and quiet space where you can practice breathing and relaxation techniques. If you are in an office you can go to the bathroom.

If this is not possible, concentrate your attention on an object or a thought (“I’m calmer”).

4. Listen to something

This recommendation goes in the same direction as the previous one. It is about reducing the stimuli by concentrating on one direction. The ear is very effective.

can you hear a music that you know calms you down, that makes you feel good. Have one ready playlist with your favorite themes to conquer tranquility.

You can also listen to a guided meditation or an audiobook.

5. Throw away thoughts

It may seem silly to you, but it is effective. When you feel panic coming on, sit down, grab some paper and a pencil, write down the thoughts that worry youcrumple up the paper and throw it away.

6. Avoid caffeine

This is a preventative measure. If you start your day off right, you’re less likely to have an attack. Avoid coffee first thing in the morning. For many people it acts as a anxiety trigger. So are crowds and tight spaces.

That is why it is not a good idea to have a coffee when you are going to take public transport to go to work, for example.

If you need to drink something before leaving home, drink fresh water (dehydration is another possible trigger) or a glass of non-dairy milk.

Wait until mid-morning to drink your coffee, but remember that there are non-exciting alternatives, such as rooibos and other infusions.

Follow these strategies when you know it’s a panic attack. If you have any other suspicion, do not hesitate to go to a hospital emergency room.