Panic attacks are physically and emotionally taxing experiences that can take a toll on your mental health, but they don’t have to be insuperable. With some practice and understanding, finding life hacks to overcome panic attacks and improving your anxiety is possible. This article will dive into self-help strategies to manage stress and its associated symptoms to find relief from panic attacks.
Befriend Anxiety: Understanding Panic Attacks
1. Panic attacks are sudden bursts of intense physical and emotional distress that can come out of nowhere. These episodes can last for a few minutes to the entire day and can include symptoms such as heart palpitations, difficulty breathing, dizziness, trembling and more.
2. It is normal to feel scared and overwhelmed by panic attacks, but understanding why they occur is paramount to conquering them. All emotions are built-in protective mechanisms, and fear and anxiety are no exceptions.
3. Paying attention to the signs of your body when feeling panicked can help you to understand the various responses and their causes. For example, if your heart is racing and your breathing becomes shallow, then it is possible panic begins to escalate.
4. Labeling the emotion and its sensations can allow for easier acceptance of the attack until it passes. Acknowledging you are having a panic attack can be the first step to forming a healthy relationship with anxiety.
5. Talking through the experience with a therapist can help reduce the fear of the triggers and symptoms. Therapy can act as an emotional outlet and provide insight into the source of the attacks. 6. Feeling empowered to take control of your own mental health can be essential to fighting panic attacks.
Simplifying Strategies to Subdue Stressful Symptoms
1. Struggling to manage overwhelming symptoms? Start off simple with a few mindset strategies to help you feel more in control of your mental and physical wellbeing.
2. Distraction is one of the quickest ways to refocus your attention away from the stressors. Engaging in a physical or creative activity like yoga, drawing, or playing an instrument can help disconnect from the panic.
3. Avoid indulging in drugs or alcohol when anxious as it causes a phony sense of relief from your panic. Substances cannot manage the root cause, and it can become a dangerous habit over time.
4. Learning to establish healthy boundaries for yourself is also an effective strategy. Allocating enough time for self-care like meditating, journaling, exercise, or talking to a close friend can help with inner processing and acceptance.
5. Journaling your thoughts and feelings can be a helpful step to greater understanding of yourself and processing negative emotions. This reflection can help unravel overwhelming sensations, managing the panic and creating inner peace.
6. Remember, when feeling anxious, it is also ok to practice patience and kindness with yourself. Having recurring panic attacks can feel helpless, but it is doable to find feasible solutions, like the ones mentioned, to dissolve the fear.
Calming Self-Care Practices to Combat Overwhelming Feelings
1. Making time for yourself can have a profound effect on your ability to handle the symptoms of a panic attack. Allowing yourself a break from all the work, people, and projects, can be restorative for your mental health.
2. Physical exercise like running or jogging can also encourage relaxation and minimize mental unrest. Exercise releases endorphins that can help elevate your mood, reduce stress, and encourage better sleep.
3. Being mindful and observing the present moment can also be a helpful tool to replace feelings of panic. This type of intentional awareness and focus on the present instead of the future offers a sense of safety.
4. Eating healthy meals with essential vitamins and minerals can help boost your energy levels, mood, and overall wellbeing. Unhealthy diets can increase anxiety and lower concentration, making it difficult to focus on the present moment.
5. Connecting with nature can also bring about moments of peace and soothe your emotions. Taking a walk, listening to the birds, being near the ocean, and appreciating a beautiful landscape can offer a sense of connection and clarity.
6. Relaxing activities like spa days or taking a nap can also bring serenity to tense minds. Taking a break from screens, devices, and chaotic environments can bring a sense of mindful reprieve.
Grounding Techniques to Connect with the Present Moment
1. Grounding techniques are ways to bring yourself back to the present moment when anxiety seems to be carrying you away. This can be a gentle reminder of the reality around you and a way to de-center your current fears.
2. Identifying five items within your field of vision, one item of each color – red, green, yellow, blue, and white – is a technique to bring yourself back from racing thoughts.
3. Listing five items within your reach can also fit the bill: a pen, a pillow, a book, a mug of tea, and a piece of clothing.
4. Describing five objects around you in detail can also be grounding. Feeling the texture of a particular item, seeing its color, and noting its size can bring you back to the present.
5. Feel free to make up your own grounding technique according to what works for you and make it something tangible.
6. This practice of repeating calming words, visuals, and objects can help remind you of your current safe space.
Alternative Methods to Relieve Feelings of Panic
1. Breathing exercises are another method to destress the body and mind. A few minutes of focusing on the breath while taking deep and relaxed inhales can help regulate your heart rate and relax tense muscles.
2. Enlisting the help of breathing apps or podcasts can be a great step in managing your breathing pattern and calming anxiety.
3. Guided visualizations such as imagining yourself in a safe and happy place can be incredibly calming when feeling anxious.
4. Sound healing with tones like calm music or ocean waves can be a powerful way to wind down the body and mind.
5. Aromatherapy with essential oils such as lavender or peppermint can also help minimize stress and soothe the senses.
6. Lastly, communicating and seeking assistance from friends and family can be an invaluable source of comfort and strength.
Finding New Paths to Overcome Panic Attacks
1. Adopting a growth mindset and understanding that you can work with the fear of life and its everyday challenges can help manage panic attacks.
2. When feeling unable to cope, reach out for professional assistance. A mental health care provider can help you find healthy coping tools and healing modalities designed for recovery from panic.
3. Finding a supportive online or in-person community to share experiences can be profoundly healing. Knowing that other people are going through the same feelings can provide comfort and perspective during panic episodes.
4. Learning the psychology of panic attacks can offer the insight and understanding needed to neutralize the sensations. Knowing about the origin of the distress can make it easier to accept the feelings and help in overcoming them.
5. Remaining open to new ideas and healing modalities outside traditional routes can increase your focus and reduce panic. These could include neuro-linguistic programming, energy healing, mindfulness, and expressive art.
6. Maintaining your journey of healing and recovery while taking breaks can be vital to fighting panic attacks. Small steps and marking progress can be incredibly encouraging and lead to greater psychological wellbeing in the long-term.
Life hacks to overcome panic attacks are not one size fits all, and that is ok. Finding the right strategy to manage stress and its associated symptoms takes time and patience. Intentions of calming down, understanding your emotions and feelings, and allowing yourself breaks and self-care are essential components to coping with panic attacks and conquering anxiety.