Panic Attacks

1. Recognize the Signs: The first step in managing panic attacks is recognizing the signs and symptoms. These may include rapid heartbeat, shortness of breath, sweating, trembling, and feelings of impending doom. By acknowledging these symptoms, you can take proactive steps to manage them.

2. Find a Safe Space: When you feel a panic attack coming on, try to find a safe and comfortable space where you can sit or lie down. This could be a quiet room in your home, a park bench, or even your car. Removing yourself from overwhelming stimuli can help reduce the intensity of the panic attack.

3. Practice Deep Breathing: Once you’re in a safe space, focus on your breathing. Take slow, deep breaths in through your nose, allowing your abdomen to expand, and then exhale slowly through your mouth. Counting your breaths can help maintain a steady rhythm and calm your nervous system.

4. Ground Yourself: Grounding techniques can help anchor you to the present moment and alleviate feelings of dissociation or unreality during a panic attack. Try to engage your senses by noticing the details of your surroundings. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

5. Progressive Muscle Relaxation: Progressive muscle relaxation involves systematically tensing and relaxing different muscle groups in your body to reduce physical tension and promote relaxation. Start by tensing the muscles in your toes for a few seconds, then release and let them relax completely. Continue this process, moving upward through your body, until you’ve tensed and relaxed each muscle group.

6. Challenge Negative Thoughts: Panic attacks are often accompanied by negative thoughts and catastrophic thinking. Challenge these thoughts by asking yourself if there is any evidence to support them. Are you truly in danger, or is your mind creating a false alarm? Replace negative thoughts with more realistic and reassuring statements, such as “I have overcome panic attacks before, and I can do it again.”

7. Seek Support: If you’re struggling to manage a panic attack on your own, don’t hesitate to reach out for support. Call a trusted friend or family member, or consider contacting a mental health professional for guidance. Talking to someone who understands what you’re going through can provide reassurance and help you feel less alone.

8. Practice Regularly: It’s important to remember that managing panic attacks takes practice and persistence. Just like any skill, these techniques require regular practice to become effective. Set aside time each day to practice deep breathing, progressive muscle relaxation, and mindfulness meditation, even when you’re not experiencing a panic attack. By incorporating these practices into your daily routine, you can build resilience and strengthen your ability to cope with panic attacks over time.

Remember, managing panic attacks is a journey, and it’s okay to seek help along the way. At Authentic Living London, we’re here to support you every step of the way.

For more information on our services, please book a free 15 minute video or phone consultation using this link or calling/texting 226-224-0301.