In the last few years, people have become more aware of mental illnesses.
Thankfully, terms like anxiety and panic attacks have become common in society. And if you are reading this post you must already know what’s a panic attack.
What is a panic attack?
For people who don’t know, panic attack is an emergency survival response system called Fight-fight-freeze.
Every time your body senses any danger (mostly psychological), a part of the brain called the limbic system starts this response that can put you in a very uncomfortable situation.
During a panic attack, your body starts to sweat, heartbeat rises (often feels like you are having a heart attack). Other than that trembling or shaking, sensations of shortness of breath, feelings of choking, pain in the chest, nausea or abdominal distress are some of the symptoms of panic attack.
These attacks are way worse than walking with a sprained ankle because you don’t feel the pain. And if you want to learn how to deal with them, here are 5 simple ways that can help you get past a panic attack.
1. The 5-4-3-2-1 grounding technique
Grounding techniques usually used to change the focus of your find. In 5-4-3-2-1 grounding technique. Focus on a pleasing image, then on things, you can feel. Followed by things you can hear. Then, shift your focus on things you can smell and the last is what you can taste.
So, whenever you feel like you are about to get an attack, try to look at a calming image or start listing to your favourite song. Try any of the above mentioned 5-4-3-2-1 grounding technique to help your brain get through this.
2. Transition objects
You get an uneasy feeling in the situation that feels unfamiliar and unsafe. The purpose of transition objects in this situation is to give you a sense of safety and love.
You can use objects like a body-hugging cloth or blanket as your transition object. This will comfort your body and brain, you can also use a voice message from your favourite person and listen to it in the loop.
3. Breathing exercises
When having a panic attack, you’ll notice you losing your breath (or at least what it feels like). Breathing exercise won’t only help you to control your breath but it’ll also help you get through your panic attack.
You can try paced breathing in which you take slow and deep breaths from the abdomen and try to match it with the ticking of the clock.
4. Too much sugar and caffeine can make things worse
Sugary food and caffeinated drinks can make you feel restless for a long time. Unnecessary restlessness can activate the panic attack in your body.
As your body is getting restless for a reason that your brain can’t seem to comprehend. This will make it activate the emergency survival response. So try to limit the consumption of sugar and caffeine to a minimum.
5. Repetitive moments
For many people doing repetitive moments help them to get through those uneasy feelings of a panic attack. Therapists often suggest their clients try repetitive moments when they are getting a panic attack.
Repetitive moments like the rocking of a body or tapping feats on the ground can help you release that uneasy energy from your body.
A panic attack can get worse if you don’t do anything to address them. Luckily, now you know how you can get through your uneasy situation. Take deep breaths and use any of the simple techniques to return to your normal self.