HOW TO CALM DOWN A PANIC ATTACK: EFFECTIVE TECHNIQUES AND TIPS.

TABLE OF CONTENTS

    INTRODUCTION – HOW TO CALM DOWN A PANIC ATTACK.

    During my years of counselling, I cannot count the number of clients who have shared with me how they suffer from anxiety and panic attacks almost weekly. These clients of mine have had people around them whom they can turn to but never sought help from until there was a time when they felt a need for it. Well, it does not have to be that way- read through this article to the end.

    A panic attack can be scary to go through, but learning how to calm down a panic attack can help. Commonly known as panic attacks, these episodes can include symptoms like heart pounding and palpitations, sweating profusely, trembling, or shaking all over the body. The following is a basic outline of the physical symptoms that affect your body, as well as the emotional and cognitive symptoms of an anxiety attack.

    how to calm down a panic attack

    SYMPTOMS OF A PANIC ATTACK

    PHYSICAL SYMPTOMS

    A panic attack, also known as an anxiety attack, may present with multiple physical severe symptoms. Theoretically, these side effects could be so harmful that they might feel like medical emergencies or possibly even a heart attack. Physical symptoms may come on during a panic attack.

    Fast or Pounding Heartbeat:

     You may feel like your heart will jump out of your chest in a way you can feel and even hear it beat.

    Difficulty breathing:  is when you can hardly catch your breath or feel suffocating.

    Chest Pain Or Tightness: Sharp or dull chest pain can lead to fear of heart attack.

    Excessive sweating, even in cold temperatures

    Shaking or Tremor: your body may shake for no apparent reason.

    EMOTIONAL AND COGNITIVE SYMPTOMS

    Aside from the physical symptoms, anxiety attacks also encompass an array of emotional and cognitive symptoms that can be just as troubling:

    Terror: A feeling of fear, dread or intense fright, often without specific cause.

    A sense of impending doom — an intense feeling that something horrible is about to happen.

    Depersonalisation/Derealization: A sense of being detached from oneself or feeling the world and other real.

    Severe Anxiety: Having too much anxiety or having anxiety over many aspects of life which may not be rational yet out of one’s control.

    Racing Thoughts: Fast, uncontrolled thoughts which can be tough to centre on or strop

    Confusion and Disorientation – being easily mentally distracted or what is known in doctor speak as a problem in connecting previous information resulting to poor concentration.

    Fear of loss of control — Being afraid that you don’t know how to control yourself or your actions,

    Dying: Often, people with very severe attacks believe their symptoms are so bad that they must be dying.

     

     

    how to calm down a panic attack

    IMMEDIATE ACTIONS TO HELP YOURSELF

    Grounding Exercise 54321

    The function of this exercise is to Anchor you to the present,  it replaces anxiety with focus

    5 Steps:

    1. 5 THINGS YOU CAN SEE: Take a moment to return from your screen and notice five things you can see. Repeat these messages aloud to yourself.
    2. 4 Things You Can Feel: Identify four different things or people you can touch, not your phone. Notice texture, temperature, and comfort.
    3. 3 Things You Can Hear—Find three different sounds. It might be the tick of a timepiece, singing birds, or cars and trucks in the distance.
    4. 2 Find two things you know the smell of. If, on the spot, you’re not able to find anything, then think of familiar smells that generally waft where you are.
    5. 1, Find one thing you can taste. Notice the taste in your mouth.

    This second exercise will help you to:

    CHALLENGE DISTORTED THOUGHTS

    This exercise will help you counter irrational fears and pessimistic thoughts by analysing and quizzing them.

    Steps:

    Step 1: Recognize your distorted thought — Figure out the thinking upsetting you.

    Step 2. Demand for Evidence: Challenge the thought by saying, “If this is correct, prove it! And, “What evidence do I have CONTRARY to this belief

    Step 3. Replace with Truthful Thoughts—Based on the evidence, Generate a new true thought. Replace the cognitive distortions with realistic and truthful affirmations.

    how to calm down a panic attack
    how to calm down a panic attack

    CONCLUSION -HOW TO CALM A PANIC ATTACK.

    Managing anxiety attacks involves a combination of immediate techniques and long-term lifestyle changes. When faced with an anxiety attack, grounding exercises like the 54321 technique and challenging distorted thoughts by asking for evidence can provide immediate relief. These strategies help anchor you in the present moment, question irrational fears, and reduce physical symptoms of anxiety.

    As a reminder, being proactive with your mental health and self-care is where it’s at. It is possible to calm down an anxiety attack with the proper strategies and support so that you can live a more balanced life in peace. Knowing these exercises, you will be able to minimise the effects of your triggers and sail through anxiety with so much courage and power.

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    DISCLAIMER

    The information on Linda M Cowan’s Blog is only intended for educational and informational purposes.  It is not meant to replace professional psychological or psychiatric advice, diagnosis, or treatment.    If you are experiencing a mental health crisis, or if you think you may have a medical emergency, don’t hesitate to get in touch with your healthcare provider or go to the nearest hospital emergency department.