And that doesnt begin to cover the spiral ofworry and dreadthat comes with panic attacks.
Panic is a natural bodily reaction that occurs in all humans.
Panic that develops into panic attacks is simply our body experiencing the flight-or-fight response out of context.
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Here are seven techniques to try next time a panic attack tries to make your life hell.
We know, easier said than done.
The following tips might help with this.
Tell yourself youre having a panic attack.
Full disclosure: This is probably going to be most effective when youve actually had a panic attack before.
Leaning in and facing fear of fear is a core component of CBT, says Martin Burch.
Emotions are like wavesthis is going to roll over me.I can handle these symptoms until they pass.
Focusing on being safe now without going into the dark places of my mind helps, she tells SELF.
Or it might be more effective to concentrate on your power to make it through the panic.
Remind yourself that it wont last forever.
Even though panic attacks can feel interminable,they tend to peak within about 10 minutes.
Its physiologically impossible for the body to stay revved up much longer than that, says Martin Burch.
Reminding yourself that the experience is time-constrained can help you put it in context and handle it.
Then, bring that fact front and center if you have another panic attack.
This can also help with the common panic attack symptom of feeling like you might be choking.
When I’m panicking, I feel like I can’t breathe.
I have a go at regulate my breathing by taking very deep and slow breaths.
Tell others how to help you.
Distraction is a way to divert your attention away from panic sensations to something else, Bluett says.
TIPP stands for temperature change, intense exercise, paced breathing, and progressive muscle relaxation.
Talk to your doctor or therapist for help.
If youre really struggling to get through panic attacks,talk to your doctor or a mental health professional.
Theyve heard it all before, we promise.
Imbalanced serotonin is associated with anxiety issues, and long-term SSRI use can decrease panic attack symptoms.
This can also help reduce the fear associated with future attacks, a huge part of panic disorder.
No one should have to live in constant fear of having another panic attackincluding you.
