Panic attacks are unexpected, intense rush of fear, panic or anxiety. They are immense and have both physical and emotional symptoms. Most people that suffer from panic attacks experience challenges when breathing; they sweat profusely, shake and usually feel their hearts pounding. Other people will experience chest pain and feel detached from the real world or themselves when they have a panic attack. Panic attacks are usually scary. Have a look at some of the strategies that you can use to try and prevent a panic attack.
Make sure that you breathe deeply. Even though hyperventilating is a symptom of a panic attack that enhances fear, deep breathing lowers panic symptoms when you have a seizure. If you can manage your breathing, you have lower chances of experiencing hyperventilating, which can worsen other symptoms as well as a panic attack. Concentrate on taking deep breaths as the air slowly fills your chest and stomach then slowly goes out.
You need to close your eyes. Other panic attacks come from triggers that overpower you. When you are in a fast-moving environment with a lot of stimuli, this can increase your panic attack. If you want to lower the stimuli, make sure that you close your eyes during the attack. It helps to prevent any stimuli as you focus on your breathing.
Also, it is paramount that you practice mindfulness. Mindfulness can assist in showing you the reality of what’s happening around you. Panic attacks can result in detachment or separation feelings from the real world. Mindfulness can prevent panic attacks when it is approaching or when happening. You need to pay attention to the physical sensations that are familiar to you. The sensations ensure that you are grounded in reality and provide you with something objective to concentrate on.
Take advantage of muscle relaxation techniques. More like deep breathing, muscle relaxation techniques can assist in preventing your panic attacks by taking control of your body’s response as much as it can. Ensure that you relax one muscle at a time and start with something simple such as your fingers and escalate to your body. Muscle relaxation techniques will be efficient if you have practiced them in advance.
Take part in light exercises. Endorphins ensure that the blood continues to pump the right way. It assists in ensuring that our body has endorphins that enhance our moods. Since you are stressed, consider doing light exercises which are gentle on the body such as walking or swimming.
Another strategy that you can use is keeping lavender on hand. Lavender is known for its suiting and stress-relieving effects. It assists your body to relax. If you know you are susceptible to panic attacks, make sure that you have lavender essential oil or hand and apply some on your forearms whenever you experience a panic attack and breathe in the scent. Aside from that, you can consider drinking lavender or chamomile tea. All of them are relaxing and soothing.