For people who suffer from anxiety disorder, having panic attacks is one of the worst experiences. Other people who don’t know how severe it can get, never understand the impact it has on someone who’s struggling with panic attacks on a regular basis.
I have been struggling with anxiety disorder for more than four years now. I sought medical attention only when my panic attacks got out of control, but I soon relapsed when the medications controlled them until recently when I got in touch with my psychiatrist after almost three years.
Being someone who knows and has been through severe panic attacks for years now, I have learned few tricks through trial and error, and also with the help of my doctor. Today, I will share what works for me, and if you are someone who finds it difficult to deal with panic attacks, I hope these tricks work for you as well.
Accept You Have A Panic Attack
When my anxiety got out of control and reached the threshold, I was unable to go through it without much struggle like before. I knew deep down that I had severe panic attacks, but I was too afraid to accept that I had let my condition get so worse.
The first step to deal with panic attacks is accepting you have panic attacks. I know this sounds basic but trust me when I say that by just accepting the fact that you have anxiety issues, and what you are going through are panic attacks, you open yourself and your mind to reach out to seek help.
Seek Immediate Medical Attention
Panic attacks are manageable for many people but most people struggle to deal with them and for these people, seeking immediate medical attention is the best advice I can give. Your doctor is more than qualified to prescribe medications to help calm you down and deal with panic attacks in a better way.
I know many people are against relying on medications to treat mental disorders and they have their own reasons. I understand drugs are just a temporary solution, and even your doctor knows this. Your doctor would love to see you deal with your anxiety without medication, but they also know how difficult it can be to deal with anxiety disorders. Most of us seek medical attention only when the problem is out of our control. Having medications to support us overcome our condition is the best choice when our situation is unmanageable.
Rythmic Breathing Exercises
Focusing on your breath is something that has helped many people to calm down and deal with their panic attacks. What works even better is focusing and breathing rhythmically. It has better physiological and mental effects, and it helps us to overcome our panic attacks.
It is not necessary that you find a spot to do this exercise, you can do it anywhere. If you are too conscious to do it in public, have regular but rhythmic breaths.
Have A Brisk Walk
Having a brisk walk always helps our body to calm down and overcome panic attacks. I find it helpful to listen to a podcast or a guided mindful walking meditation as it helps to drift my attention away from the panic attacks I am struggling to deal with.
If you can’t walk for 15 minutes, even 5 minutes walk around the office campus, or your neighborhood works as well.
Talk To Someone
When you have a panic attack, talking to someone helps a lot. If you have a friend or a family member who knows about your panic attacks, let them know beforehand that you might need their help, and they would need to talk you through the attack.
You will be surprised how supportive friends and family can be when they know that you are struggling with something. Don’t be embarrassed, everyone has their own issues, and everyone knows it. You just have to have to be courageous enough to ask for help. No one will judge you because everyone knows what anxiety is and when you explain to them how severe panic attacks are, they would be more than willing to help.
You Are Not Alone
If talking to your friends or family about the issues you are dealing with is not your thing, many online communities are dealing with panic attacks and other issues. A simple search on Facebook or Google will help you find communities that will be willing to take you in and help you when you have a panic attack.
When you do overcome your panic attacks, remember that many others find it difficult to deal with their panic attacks. Be sure to contribute to the communities that helped you. You might just help someone deal with a problem that you once struggled with. 🙂