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Tuesday, 26 July 2016

3 Ways To Overcome a Panic Attack

Panic attacks can be caused by many different things. Sometimes they happen after a big build-up of different things, and sometimes they come completely out of nowhere. Panic attacks are most commonly a result of built-up stress, and can be extremely overwhelming and often a little bit scary. Panic attacks are often accompanied by lots of horrible changes within your body - feeling sick, increased heart rate, fast and breathless breathing, dizziness, sweaty palms... panic attacks affect people in different ways but either way, the result is unpleasant. Here are three handy tricks to beat your panic attack and regain control.


1. Try to Control Your Breathing

One of the most common symptoms of a panic attack is feeling breathless and struggling to catch your breath. Doing a breathing exercise can massively help and reduce this, if performed correctly. Take a slow, deep breath in through your nose. Try to relax as you are doing this, and really focus on the long deep breath that you are taking. Then breathe out through your mouth slowly and deeply, again focusing on this breath. Do this several times and try to focus on nothing but your breathing.

2. Become Aware of What's Around You

Sometimes closing your eyes can make you panic more and make things seem more intense. Open your eyes and acknowledge what's around you - what colour are the walls? Are you outside? Can you see any animals? What are you sat on? Distracting your mind can massively reduce the symptoms of a panic attack.

3. Avoid Running Away

When having a panic attack in a public area, such as a shop, it's easy to just want to flee the scene. Fleeing from the shop, however, tells your mind and panic response that because you ran away, the shop is the threatening problem regarding your panic attack. This then leads to fear of going in this shop again, and perhaps other shops, and eventually public spaces all together. Instead of running away, try to stay in the situation until you feel calmer - this way you are teaching your panic response that the situation/environment is not the source of panic.

You can also read my post on learning how to quickly de-stress for more tips on calming down in situations. 

26 comments:

  1. These are some good tips. I agree it's important to control the breathing first and foremost otherwise the anxiety builds up more. x

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  2. These are really good tips and breathing is definitely important, I have only ever had one panic attack and my breathing was the hardest to control x

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  3. Really great tips! One of my friends gets really bad panic attacks so I'll be sure to show her this post.

    Ashleigh x

    www.beingashleigh.com - UK fashion, lifestyle and travel blog

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  4. I have suffered from panic attacks for nearly 20 years now, and I always just remind myself that they don't last forever.

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  5. Great tips, panic attacks can affect a lot of people and you never know when you might get one x

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  6. I think being aware of your surroundings is a great tip - mindfulness is something that has really helped me :)

    Jess xo | The Indigo Hours

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  7. These sound like great strategies. Panic attacks just seem awful!

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  8. these are really great tips. Grounding/mindfulness works most often for me.. but I definitely need to work on not running away. I loved your insight on how that can affect our feelings toward that shop in the future-- I'd never thought of that before. Thanks for sharing love xX

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  9. Luckily I've never experienced a panic attack myself but I used to work in a walk in centre and witnessed a fair few - they are really scary and I think seem a lot like a heart attack to outsiders. I hope your tips help anyone who suffers xx

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  10. Great tips, I used to suffer from panic attacks, and I still do but I know when they're coming and how to calm myself in a situation now- well somewhat at least. I find closing my eyes and blocking everything out and trying to sleep helps, and breathing in and out in the shape of a rectangle is another trick I use. Short side breath in and long side breath out.

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  11. Great tips for dealing with anxiety. Good to raise awareness about it.

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  12. I've never had a panic attack before but I imagine they are terrifying. Great advice.

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  13. These are some great tips. There is this GIF that I watch that really helps with anxiety.

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  14. I am terrified of having panic attacks and luckily I haven't had one in a year or so. They make me psychically sick x

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  15. Great tips. I'm working on mindful breathing at the moment and impressed by how effective it is.

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  16. very helpful tips for people with anxiety, very well written post :)

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  17. Great tips here. I find focussing on breathing really helps with stressful situations.

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  18. I have panic attacks myself and it can be difficult to control. Breathing techniques and centering your thoughts does help though x

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  19. Good tips for those that suffer from panic attacks. Trying to slow and control breathing is a biggie.

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  20. Though I have never had a panic attack (touch wood I never do), I always hear people say remember your breathing and be away of your surroundings

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  21. I've never had a panic attack but I do think there have been a few times in the past when I've been close to one so this post is super helpful x

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  22. I definitely believe that staying exactly where you are and trying to take deep breaths helps a lot!

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  23. These sound like great strategies. I love it, thank you.

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