Panic attacks are one of the most challenging situations to handle and experience. It’s a feeling you wouldn’t wish on anyone because it can really eat up the mind, heart, and overall health. If you always have that intense, unreasonable feelings of fear and anxiety, this article can help you address them.
You won’t have to suffer from experiencing a fast heartbeat, heavy breathing, and intense sweating all the time. Here, you will learn how to manage your panic attacks.
Let’s get started!
1. Engage Yourself in Counseling
One of the most effective ways to manage your panic attacks is to seek counseling. In counseling, you can learn how to manage your symptoms better using your own thought processes. It can help you change the way you see challenging or frightening situations so that you will not fear them. You can also learn how to approach these challenges when they arise so that you will not have to deal with panic attacks.
Cognitive Behavioural Therapy (CBT) is the most common counseling you can try. You can have it alone, in groups, online, or face-to-face. The choice is really up to you. What’s important is to choose where you’re most comfortable so that it can be more effective.
2. Take Prescribed Medications
Anti-anxiety medications can help you manage and stop panic attacks. Some doctors may recommend you to take Benzodiazepines, such as alprazolam (Xanax), a drug that can treat the symptoms of panic when they occur. However, note that this drug will not treat your underlying anxiety disorder, so be careful because it can lead to dependence.
Also, before taking any medication, make sure that your doctor prescribed it. Take the proper dosage and the right drug to avoid dependency cases.
3. Practice Deep Breathing
According to a study, 40 people who joined in a deep or diaphragmatic breathing therapy and practiced deep breathing had improvements in their attention levels and emotional well-being. This study only shows that deep breathing can help reduce symptoms of panic during your attacks.
If you ever feel that your heart is racing, your breathing becomes faster, and you’re sweating, focus on taking deep breaths in and out through your mouth. Feel the air that slowly fills your chest and belly, and when it slowly leaves them again. Breathe in for a count of four, hold your breath for a second, and then breathe out for a count of four. This technique can help you to feel calm and stop the symptoms of panic attacks.
4. Teach Yourself That What You’re Experiencing Is Just a Panic Attack
Teaching yourself that you’re only having a panic attack instead of a heart attack is a great way to manage your episodes. This technique can help you calm down because you can remind yourself that what you’re feeling is only temporary, it will pass, and you will be okay. Mind over matter really matters when you have panic attacks. So, don’t make the situation worse and think that you’re going to be okay.
Conclusion
Don’t lose hope if you constantly experience panic attacks. There are ways to manage them when they happen. You just have to help yourself by taking the first step. Remember, panic attacks are something you shouldn’t ignore because they may take a toll on your health. Seek help right away once you experience an episode so that you will not have to suffer from mental and physical complications.
If you’re looking for a counseling center in Houston, you’ve come to the right place! Hope Seed Support Center is an organization that provides service to the community through counseling, nutritional therapy, and many other services. Schedule an appointment with us today!
