Reports say that every person experiences a panic attack at least once in his lifetime. Now if you do not know what a panic attack, let us tell you here. A panic attack is a sudden episode of intense fear and anxiety accompanied by a few physical symptoms like shaking, racing heartbeat, and so on. These attacks last for 5 to 20 minutes and many people take these panic attacks as having a heart attack. But it is important to note that whatever you are feeling during a panic attack will not cause a heart attack.
Panic attacks are common these days. They are incredibly scary in the moment, but the good news is we can manage them with the help of a therapy in Kelowna. Your therapist will help you understand the triggers of panic attacks. With the help of an experienced therapist, you can learn simple self-help techniques to better manage your condition.
While you can schedule your appointment for Kelowna counselling, here are some self-help techniques from our side that will tame some of your symptoms.
Deep breathing
Whenever you feel you are experiencing a panic attack, try to divert your attention from the symptoms. Start taking deep breaths. Inhale on the count of 4, hold your breath for 2 counts, and release. Place your one hand on the stomach and focus on taking belly breaths rather than short ones. Deep breathing is a brilliant technique that help you stimulate the parasympathetic nervous system promoting relaxation and can help you calm your anxiety when experiencing a panic attack.
CBT grounding techniques
Another technique that can help you manage your panic attach is CBT grounding. CBT stands for cognitive behavioral therapy, and it offers plenty of approaches to manage anxiety. The first is to recognize negative thoughts and replace them. For instance, when you face a panic attack, it may be triggered by a certain thought pattern and how it influences your mental health. CBT will teach you how to redirect your thoughts and replace them with more positive reviews.
Take a short walk
Going out in the open will help you reduce the symptoms of the panic attack. A brief bit of fresh air and exercise will release endorphins and distract your mind. If you cannot go out, you should walk around or simply go up and down to calm down yourself.
Practice mindfulness
The last thing you can practice is mindfulness, well it isn’t the last, you must follow it as first. Practicing mindfulness means observing your thoughts and allowing them to pass by without judgement. Here, you must observe your anxiety and the sensations in your body and accept them without criticism. If you are seeking therapy in Kelowna, you can reach out to us.
George Arnold is the author of this website and writes articles for a long time. For further details about Therapy Kelowna and Kelowna Counselling please visit the website.