Life is tough and nobody can deny it. We all get to see harsh thing affecting our lives. Some times our body reacts to it in a way we don't want to be seen in. It’s important for you to know it can happen to anybody and it doesn’t make less of you. Anyway here are some tips you can use to get over it.
Breathe
I know it’s cliche but it is an effective way. When it gets you, just go to an open space and close your eyes. Don’t lean in too much. Try to breathe deep, as deep as you can. When your heart beat lowers, you can open your eyes.
In one study published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being.
Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four.
Focus
If you have ever experienced this, you would know that it comes from detaching from reality and getting too much negative thoughts. When you get a panic attack, get your thoughts together and focus on some object. As you would see, your vision will restore and everything will be more clear.
For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside.
Picture your happy place
Try to make yourself feel safe. It will work every single time. As you Close your eyes, take deep breathes and imagine your happy place. It will help you get your natural breathing rythme back. It shouldn’t be a hard thing. Imagine a sunny beach and some tequilla (if you drink).
Place yourself there. See you, doing what you like there. Think of things that make you smile. Puppies and kittens, little pandas or what ever you like. Imagine spending time with them in your happy place.
Get away from anexity making platforms
Some people say that Instagram makes them nervous. It can be true and the best way to get away from this platform .Deleting Instagram account can be really helpful under these conditions.
Why and how is told in the link above. Use it before you get a panick attack. Best way to cure an illness is to doge it. Some people might think they need Instagram for daily works, but it’s just a shallow illusion.
What is it after all?
Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.
If you have a panic attack, you might find you have difficulty breathing, you sweat profusely and tremble, and you may feel your heart pounding.
Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they are having a stroke.
Hope this post could have made a difference in your situation. Ofcourse it is hard to do these when you are under attackm but it can be easily done with practice. Have a good day and enjoy the weekend.