Prevent Panic Attacks with This Sure-Fire Process

If you’re like most folks, it’s likely that you’ve felt overwhelmed or panicked about some issues in your life at one time or another. While it’s normal to have concerns from time to time, if you’re unable to relax or if you overthink everything, you may be feeling the effects of extreme stress.

A panic attack can feel terrifying. Those that suffer panic attacks often feel as if they’re going to die. While highly unpleasant, panic attacks are harmless. If panic attacks are controlling your life, you can regain that control.

This stress can continue to build until you feel panic rising.

Panic attacks, like other forms of stress and worry, can result in negative consequences for your physical and emotional health, as well as your relationships!

Know the Signs

Panic attacks do not require you to be in a terrifying situation.  In fact, they can come when you least expect them.  You could be on a dinner date, on a hike, or peacefully asleep in bed.  All of a sudden, you feel a strong surge of fear followed by a pounding heart, sweating, shortness of breath, nausea, chest pain, or trembling. It is important to know the signs, so you can manage the attack effectively. Once you learn to recognize when attacks are coming on, you can find ways to stop them.

Physical symptoms may include:

• Sweating
• Shortness of breath, or feeling as if you are choking or being smothered

• rapid breathing/pounding heart
• a racing heartbeat and chest pain
• Chills or feeling extremely hot

Emotional symptoms may include:

• feelings of fear and anxiety
• fear of losing control or “going crazy”
• fear of dying
• intense, repetitive worrying
• a feeling of impending doom

Luckily, there are steps that you can take to feel calmer and keep yourself from progressing into a full-blown panic attack.

Follow these steps to relax and stop a panic attack:

1. Admit that you’re starting to panic and assess your feelings. As soon as you start to panic, think about the sensations that you’re experiencing. Do you feel out of control? Does your chest feel tight? Do you feel breathless and dizzy? All of these are common symptoms that we experience as we begin to panic.

• It’s important to be honest with yourself and openly admit that you’re starting to panic. You’ll likely discover that these sensations are the worst thing that will happen. You just have to be patient until the sensations subside.

• While these symptoms feel terrible, understand that you’re not in any real danger.

• Admitting and accepting the sensations of a panic attack are crucial first steps in calming down.

2. Learn how to relax during a panic attack.

Regardless of where you might be, try to focus on your breathing and relaxing the tense and tight areas of your body during a panic attack.

• If you’re stationary and in a safe place, allow your eyelids to gently close as you inhale and exhale very slowly. Try to avoid thinking about anything other than using your diaphragm to fill and empty your lungs.

• If you happen to be driving in a car or operating machinery when the panic attack occurs, bring your vehicle or equipment to a safe stop. Then, acknowledge and release the stress that is pent-up in your body.

3. Breathe through it.

Take a couple of deep breadths.  Breathe from deep within your abdomen.  Count to 2.  Slowly exhale.  Repeat the process. The 5-4-3-2-1 method is a type of grounding technique that I have also addressed in my other articles and helps a person cope with anxiety and stress.

• Look at 5 different objects around you. Think about each one for a short while.
• Listen for 4 distinct sounds. Think about where they come from and what sets them apart.  Concentrate on the rustling of the leaves, the sounds of the traffic and the humming of the birds.  Are there any other sounds that you hear?
• Touch 3 objects. You may touch your hair, skin or even a desk or the chair that you are sitting on. Consider their texture, temperature, and what their uses are. 
• Identify 2 different smells. This could be the smell of your coffee, your room freshener, or the laundry detergent on your clothes.
• Name 1 thing you can taste. Notice whatever taste is in your mouth, or try tasting a piece of gum.

Continue to focus on your breathing until you feel that the sensations of the panic attack are completely gone. When you feel calm, centered, and in control, you’ll know the panic attack is over.

4. Reduce stress.

Determine the causes of stress and worry in your life. Seek ways to reduce your stress levels by incorporating healthy strategies to deal with anxiety. By decreasing your overall stress levels, you can dramatically reduce the frequency and severity of your panic attacks.

• Healthy ways to deal with stress include adopting a balanced diet and getting adequate rest. Regular exercise, such as yoga and meditation, can also help release stress before, during, and after a panic attack occurs.

• Listen to music that relaxes you. Few things can change your mood and biochemistry faster than the right music. Create a song list of at least 10 songs that you find comforting and relaxing. Begin listening to your music as soon as a panic attack begins. Take slow, deep breaths.

• Get some magnesium. Magnesium has a profound calming effect on the body. Take a magnesium supplement. Dark chocolate contains high levels of magnesium and is more fun than swallowing a pill. An Epsom salt bath will also cause your body to absorb high levels of magnesium.

• Relax your muscles.  Try tensing your muscles, one at a time, and then slowly relaxing them when you feel a panic attack coming on. Repeat this everywhere until your whole body is relaxed.

• Be proactive. If you suffer a panic attack, you were already stressed about something. Calming yourself before the panic attack is much more practical than waiting until you’re having a crisis. Take control before you lose control.

• Improve your diet. Follow a diet that is low in added sugar and eat regularly to avoid glucose spikes.  On a similar note, avoid food and drinks that increase anxiety.  Some culprits are caffeine, smoking, and alcohol.

When you have a panic attack in a public place:

Last time I was on a cruise ship, I witnessed a young lady trying to fight through a panic attack. To say she was totally unprepared was an understatement. One moment she was enjoying a movie on the upper deck of the cruise ship with her friends and the next thing we know, she is clutching at her chest, attempting to breathe. After learning that she was used to these constant attacks in her house and making sure she was medically fine, I was able to help her through breathing exercises and positive affirmations, which helped calm her down a little. 

It tends to be more distressing to have panic attacks in public than at home because at home you have access to the usual things that help you calm down.  Moreover, you don’t have to worry about embarrassment in the privacy of your home.

However, it is best to be prepared in case it happens, and you might need to seek help from a stranger. 

• Carry a small bag with all essentials that might help you during a panic attack.  Things that soothe you, positive affirmation cards, or reminders of deep breathing exercises.
• If possible, try to get away to a lesser crowded area.  The lesser the stimuli, the quicker you can recover.
• Try a soothing warm or a cold beverage
• Try taking a small walk while repeating positive affirmations

How can you help someone having a panic attack?

• Try to remain calm.  Take a deep breadth yourself. This will help them relax a little more.
• Avoid getting irritable, impatient or asking them to ‘calm down’.
• Give them the choice to either move to a quiet spot or to just focus on their breathing where they are. Knowing they have a choice will help them relax and relieve some stress.
• Remind the person that there is no imminent danger.  They will be fine.
• Stay positive and nonjudgmental. Do not validate any negative statements.
• Try distracting them with a friendly, non-confronting conversation.
• Do not hesitate to call 911 if they experience other symptoms such as nausea or vomiting.  It could be a heart attack.  When in doubt, better to err on the side of safety.

Summary:

Experiencing the symptoms of a panic attack can be very upsetting and scary, especially when they happen suddenly.   These can occur unexpectedly and have a significant impact on your day-to-day activities.  These steps can help you to learn to relax and regain your composure whenever panic strikes. Treatment is also available for panic and anxiety disorders, which may be an underlying condition.

Do not hesitate to seek professional help when your fears or anxiety following a panic attack makes to avoid aspects of your personal or social life.  Doctors and therapists can help you work through suitable techniques and strategies to manage symptoms and reduce the impact. Talk therapy, medications and other therapies help.