Taking Back Control Of Your Panic Attacks

Shortness of breath. Uncontrollable trembling. Nausea. Fear of losing control. Fear of dying.

Panic attacks are one of the worst things a person can experience and for those with panic and anxiety disorders, life can be cruelly dictated by them. It is common for sufferers to avoid certain activities or to partake but be dogged by the constant fear of having a panic attack.

Luckily there are strategies you can use to overcome a panic attack.

Slow breathing

Rapid breathing is one of the earliest symptoms of a panic attack and actually leads to more symptoms of increasing levels of discomfort. Slow your breathing down by counting to 5 on each breath in and out. If you find yourself counting too quickly and can’t slow yourself down, instead try to hold your breath for 5 seconds (or counts) between each inhale and exhale.

Engage the senses

As much as it sounds like a new age mantra, this is actually a really good technique to bring your concentration and focus away from your fears and instead take notice of what is really going on around you. List five things you can see, four things you can feel, three things you can hear, two things you can smell and one thing you can taste. Just don’t let any of these be your symptoms!

Relax

It sounds pretty stupid. After all, if you were able to relax the thought of running into someone you know and having to say “hello” wouldn’t make you too scared to leave the house. But instead of trying to relax your whole body, try to relax just one body part. It could be as small as a finger, but being able to relax even a small part of your body will help you realize you can be in control - and that the attack will end.

Listen to a Waltz

Music with a “triple metre” like a waltz is proven to subconsciously promote relaxation. Put together a playlist of waltzes for when you feel the early symptoms of a panic attack, or simply commit to memory a few bars that you can run through your head when your phone or iPod isn’t available.

Accept what is happening

The worst thing that will happen to you is already happening to you. While it’s a far cry from inspirational (it’s much closer to morbid really), the truth is the fear that you feel during your panic attack is as bad as it gets. You’ve had panic attacks before. You know that they eventually end. As horrible and uncomfortable as they are, they will go away. 

If you think you may have a panic or anxiety disorder, it is important to seek professional help . There are more permanent techniques with long term or temporary modalities along with therapies to decrease anxieties, gain coping skills and eliminate the attacks. Feel free to comment below how you have taken back control of your attacks.