If you often get an anxiety panic attack, then you are going through a very hard time. That is because it’s really a bad experience. People can’t stay calm in that situation, which is the most important thing to do in that condition. Well, if you want to stay calm, then you can follow my tips. But, if you can’t stay calm and the condition is worse, then get anxiety treatment as soon as possible.
What to Do During Anxiety Panic Attacks?
You can use the below tips during a panic attack to stay calm:
1. Use Deep Breathing
When you are having an anxiety panic attack; you can try the deep breathing solution. That is because the panic attack can increase fear, and deep breathing can reduce the symptoms of the panic. Now, you won’t be able to control your breathing; you will experience hyperventilating that will make the panic attack situation worse.
2. Recognize That You Have a Panic Attack
If you recognize that you have a panic attack instead of a heart attack, you can remind yourself that this is temporary and it will pass. It will take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. However, this can allow you to focus on other techniques to reduce your symptoms.
3. Close Your Eyes
It’s a fact that many panic attacks come from triggers that overpower you. If you are in a fast-paced environment with a lot of incentives, this can feed your panic attack. Now, you can reduce the stimuli. You just have to close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.
4. Practice Mindfulness
You know mindfulness can help ground you in the reality of what’s around you. That’s because panic attacks can cause a feeling of impartiality or separation from reality; this can combat your panic attack as its approaching or actually happening. So, you should practice mindfulness so that you can stay calm during a panic attack.
5. Find a Focus Object
Many people find it helpful to find a single object to focus all of their attention on during a panic attack. You can also try this and find an object in clear sight and willfully note everything about it possible.
6. Use Muscle Relaxation Techniques
It is much like deep breathing. You have to find a good technique for muscle relaxation, which will help stop your panic attack in its tracks by controlling your body’s response as much as possible.
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7. Picture Your Happy Place
During an anxiety panic attack, it’s most important to stay calm. Now, what could be calmer than happy memories? If you have a panic attack, then you must think of a happy place that always makes you happy and relax. If you don’t have a happy place, then think about mountains or other peaceful places.
These tips will help you during an anxiety panic attack. You can try them if you often have panic attacks. I bet these would help you a lot.