Three Strategies to Manage Panic Attacks

A panic attack can be a very scary experience. The physical symptoms, which might include hyperventilation, shaking, sweating, chest pain, and nausea, can be so intense that you might believe you are at risk of a heart attack or even dying. Having a few strategies in place to help you deal with a panic attack can be very helpful. Use these three strategies to help manage your anxiety when having a panic attack.

  • Go with it – Trying to fight your anxiety while a panic attack is going on will not help. A more effective way of getting through a panic attack is to acknowledge what you are feeling and that those feelings will pass.
  • Reconnect with your body – Panic attacks can make you feel like you’re not in control of yourself. One way to reconnect with your body during an a panic attack is to use your sense of touch. Feel your toes move in your shoes or touch a rub a piece of your clothing in between your fingers. Also, be sure to practice deep breathing to reconnect with your breath.
  • Use your whole brain – During a panic attack, you lose control of the part of your brain that is responsible for the fight-or-flight response. To regain control, engage your whole brain. Talk yourself through the situation or do tasks that require cognitive skills.

 

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