A panic attack can feel like a wave of intense fear that has come out of nowhere. While it might seem that there is no hope of getting through it, the truth is that with the right strategies, you can learn how to cope with these episodes and have better control over them. In this blog post, we’ll discuss some techniques on how to manage panic attacks.
The first step in managing panic attacks is recognizing your triggers. Everyone’s triggers are different, but common ones include being in crowded spaces or situations where you feel trapped, being around loud noises or bright lights, or having a lot of responsibility on your shoulders. Once you know what your triggers are, you can start to prepare for them in advance. This could mean avoiding certain settings altogether or preparing yourself mentally for what to expect in those situations.
When a panic attack occurs, it can be difficult to focus on anything else other than the feeling of fear and anxiety. Mindful breathing is an effective way to ground yourself and help calm down during a panic attack. To practice mindful breathing, sit up straight and close your eyes if possible. Focus on your breath as you inhale and exhale slowly through your nose while counting each breath until 10. Pay attention to how the air feels when it enters and leaves your body so that you stay present in the moment instead of thinking about the panic attack itself. Doing this several times will help relax both your body and mind so that the episode passes more quickly.
Creating coping statements ahead of time can also help during a panic attack by providing reassurance when needed most. These can be short phrases such as “I am safe” or “This will pass soon” that remind yourself that these episodes do not last forever and provide comfort throughout their duration. Keeping these statements handy either written down or saved somewhere on your phone gives you something concrete to focus on rather than letting yourself get overwhelmed by negative thoughts and emotions associated with the episode itself.
Panic attacks can be difficult experiences but there are ways to manage them effectively so that they become more manageable over time. Recognizing triggers beforehand helps prepare for them before they occur while engaging in mindful breathing during an attack helps calm both body and mind until it passes more easily. Developing coping statements beforehand also provides comfort during an episode so that one does not get overwhelmed by negative thoughts associated with it as well as reminding oneself that these episodes do not last forever. If you need additional support managing panic attacks, Orlando Thrive Therapy offers expert mental health care services from experienced clinicians who understand how challenging these experiences can be - contact us today! We look forward to hearing from you!!
Heather Oller is the owner and founder of Orlando Thrive Therapy, Coaching, and Counseling. She is a licensed counselor and a family mediator who has over 23 years of dedicated work as a professional in the mental health field. Through her company's mission, she continues to pave the way for future therapists, and their clients, who want a higher quality of life....and who want to thrive, rather than just survive. You can contact Orlando Thrive Therapy at 407-592-8997 for more information.