Panic attacks are common and we know that it can be a very scary situation. When you are having a panic attack, you start to feel pains in your chest, you have difficulty in breathing, and you might experience your heart racing. Sweating, nausea, and hyperventilation are other symptoms that appear when you are having a panic attack. There are helpful tips that can get you through a panic attack. These tips allow you to deal with a panic attack efficiently, if not totally avoid it.
Familiarizing yourself with these symptoms allows you to control the situation when it happens because you will know that you are having a panic attack, and not a heart attack or mental breakdown. It is also important to breathe with your stomach (and not through your chest) when experiencing panic attacks. You should practice this breathing technique when you are not having a panic attack so you would recall it if the actual panic attack happens.
According to psychotherapist, Kali Munro, M.Ed, when you are not in a panicked state, you should make a list of things that causes you to feel afraid. When you have enumerated the fear-inflicting things, write affirmations that oppose each thing on the list. This will help you remember calming things to say when you are having a panic attack.
For instance, if you are afraid of tight, closed spaces, you can write down phrases that can calm you when you ever stumble upon such place. Munro also noted that you should make a list of things that you can employ when you are in a panicked state, including soothing and affirmative messages. Bring it with you wherever you go so you will be prepared. Lastly, breathing slowly when you are in a panicked state will help you a great deal. Deep breathing gets you more relaxed.
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