It is normal to have a little anxiety every now and then, but a real crisis risks turning into a frightening and upsetting experience. Fortunately, you can calm down and keep the symptoms of a panic attack at bay by taking a few simple measures. As soon as you feel it coming, take some time to create a physical connection with the surrounding reality and breathe deeply. However, to prevent further crises, you should address the underlying causes of your anxiety. If you can't handle it yourself, try seeking help from a doctor or psychotherapist.
Steps
Part 1 of 4: Calm down in the Immediate
Step 1. Practice some grounding exercises to control your attention
Grounding is a very quick and easy technique that allows you to mentally distract yourself from anxiety and focus on your surroundings. As soon as you start feeling the symptoms of a panic attack, stop and focus on everything you can hear, see, smell, hear or even taste.
- Try holding a small object, such as a bunch of keys or a stress ball, in your hand and turning it over and over. Pay attention to the weight and the sensations it stimulates you.
- If you have a cold drink on hand, sip it slowly. Pay attention to how you feel the glass or bottle between your fingers and the taste of the drink as you drink it.
- You could also repeat in your mind who you are and what you are doing. For example, think: "I'm Cristina. I'm 22 and I'm sitting in my living room. I just got back from work."
Step 2. Breathe deeply to relax
During a panic attack, you may begin to breathe heavily, or hyperventilate. Even if you don't hyperventilate, breathing deeply can help reduce stress and provide oxygen to the brain so it can regain control. When you feel a panic attack coming, stop and slow your breathing. Let the air in slowly and steadily through your nose, then expel it through your mouth.
- If you can, lie down or sit with your back straight with one hand on your stomach and the other on your chest. Follow the swelling belly movement as you inhale slowly, then use your abdominal muscles to calmly expel the air.
- Try counting slowly to 5 every time you inhale or exhale.
Step 3. Focus on your thoughts and feelings
During a panic attack, thoughts start to get very confused. You may feel at the mercy of so many things at the same time that you feel a feeling of "overload". By stopping to think about what is happening in your body and mind, you will be able to manage these feelings better. Sit quietly and try to mentally describe the emotions and thoughts that overwhelm you, without making judgments.
- For example, you might notice, "My heart is beating fast. My hands are sweaty. I'm afraid I'll pass out."
- Remember that these symptoms are the result of anxiety. Don't think about "controlling" them, otherwise the panic could get worse. Rather, convince yourself that they are transient and will soon vanish.
Advise:
if you can, stay where you are while focusing on your feelings. Over time, the mind will realize that you are not really in any danger. Conversely, attempting to escape could trigger stronger associations between a given situation and the resulting panic.
Step 4. Practice progressive muscle relaxation
This is a technique that allows you to contract and relax all muscle groups in turn. It aims to take your mind off the fear by making you physically relax. Start with your face muscles and work your way up until your whole body is stretched out.
- Contract each muscle group for 5-10 seconds, then relax it. You can repeat the exercise several times with the same muscle group, but only one should be enough.
- The main muscle groups to contract and relax are the jaw, mouth (going from a frown to a relaxed expression), arms, hands, stomach, buttocks, thighs, calves and feet.
Part 2 of 4: Managing Anxiety
Step 1. Awareness
As much as you may want to relieve anxiety, don't go so far as to ignore it. By ignoring or repressing emotions, you risk fueling them and making them scarier. Admit that you are afraid and believe that there is nothing "wrong" or "negative" about you.
Try writing about how you feel or talk to a friend about your growing sense of anxiety
Step 2. Try to question unrealistic thoughts and replace them with others
This is a technique that helps you stop anxious thoughts and replace them with considerations that can make you happier or more peaceful. This approach prevents you from brooding - that is, following a discontinuous stream of thoughts wrapped around your obsessions. You can also ask yourself a few questions. Does your fear originate from a truly dangerous situation? Realize that you are scared, but that you are in no danger. By eliminating the perception of the threat, you will be able to calm down.
- For example, if you are anxious about having to travel by plane and can't stop thinking about everything that could happen if an accident should occur, concentrate on repeating "enough" to yourself, aloud or in your mind. Subsequently, replace this thought with another more soothing and positive one: try to imagine the holiday with your friends and how much fun you will have.
- You can also replace it with something more realistic, such as: "A tragedy is very unlikely to happen. The plane is one of the safest means of transportation in the world."
- You will likely have to repeat the same thought several times for this technique to work, so try to be patient and forgiving with yourself.
Remember:
This technique does not work during a panic attack because the crisis is not necessarily associated with a specific thought or cause. However, it helps you manage the feeling of general anxiety.
Step 3. Use the guided imagery technique
It can make you relax and relieve anxiety. Imagine a place where you feel safe and relaxed; it could be your home, your favorite vacation destination or simply in the arms of a loved one. As you imagine it, keep adding sensory details to the scene to get a clearer picture. Think of everything you can see, touch, feel and taste.
- Feel free to do this exercise with your eyes closed or open, although with your eyes closed it's easier.
- When you feel the feeling of anxiety, visualize the place where you feel safe. Imagine being relaxed and calm in mind-built territory. You will be able to finish viewing when you have calmed down.
Step 4. Write down your feelings to make them more manageable
If you are prone to panic attacks or anxiety states, keep a journal in which to write down each emotion. Write down everything you feel and distress, but also your thoughts and beliefs about your fears and how intense they are. By putting everything in black and white, you will learn to clarify your ideas and, by rereading your notes or looking back, you will be able to manage anxiety.
- At first you will probably feel like you don't have much to say. Keep examining the situations that trigger your anxiety states. Once you have learned to stop and reflect, you will be able to identify the thoughts and feelings that can help fuel them.
- Be indulgent with yourself as you take notes. Avoid judging yourself or criticizing your thoughts. Remember that you cannot control everything that goes through your mind and that nothing you think or feel emotionally is inherently "good" or "bad". You only have the power to control your reactions in relation to what you think and feel.
Step 5. Take care of your body
The health of the body also implies that of the mind. Physical activity and a healthy diet don't "cure" anxiety, but they can help you manage it. Try to improve your psychophysical well-being in the following ways:
- Work out. Exercise, especially aerobic exercise, allows you to produce endorphins, the hormones of happiness.
- Eat a balanced diet. There is no "miracle food" to cure or prevent anxiety. However, avoiding processed, sugar-rich foods can be as beneficial as opting for lean proteins and complex carbohydrates, such as whole grains, fresh fruits and vegetables.
- Stay away from stimulants. Caffeine and nicotine can increase tension and nervousness, but also worsen anxiety. Some people mistakenly believe that smoking helps calm the nerves. In fact, nicotine addiction can promote stress and anxiety in case of withdrawal and, moreover, it is very bad for health.
Step 6. Keep busy to avoid brooding
By sitting and brooding on anxiety, you will make the situation worse and you will not be able to cope with the panic attack. Distract yourself by cleaning, drawing, phoning a friend - anything will do as long as it keeps you busy. Preferably opt for something you like and are passionate about.
- Try taking a warm bath or shower. According to some studies, the physical sensation of heat produces a calming and relaxing effect on many people. Try adding a few drops of lemon balm, bergamot, jasmine or lavender essential oil for a relaxing effect.
- If you know where your anxiety comes from, try doing something to relieve it. For example, if you are worried about an upcoming exam, take a few minutes to review your notes. You will feel that you have more control over the situation.
Step 7. Harness the power of music therapy to relax
Make a playlist that can relax you or keep you in good spirits. So, in case of anxiety crisis, listen to it to calm yourself. If you can, use ear muffs to better focus on the songs. While listening, focus on the instrumental parts, melody and lyrics. This way, you can distract yourself from the fear.
Try listening to slow songs (around 60 bpm) and with relaxing (or just instrumental) lyrics. Songs featuring faster rhythms and angry words are likely to further stress you
Step 8. Ask a friend for help
If anxiety takes over and you don't know how to get out of it, call a friend or family member. Have it help you distract yourself from panic and analyze your fear in order to get through this moment. If you suffer from panic attacks, show him the different techniques to manage it, so that he can act in case he needs to help you.
For example, you could ask him to hold your hand during a panic attack and reassure yourself that you are not in any danger
Part 3 of 4: Contact a Mental Health Professional
Step 1. Consult a psychotherapist
If you have been suffering from severe panic attacks for a long time, see a therapist. You may be suffering from panic disorder or generalized anxiety disorder. In both cases, phobic-type behaviors can be overcome by consulting a mental health professional.
- One of the most common and effective treatments for anxiety disorders is cognitive behavioral therapy. The purpose of this approach is to teach the patient to identify and change unnecessary thoughts and behaviors.
- Sometimes, if other treatments are ineffective, your doctor or psychiatrist may prescribe an anxiolytic. Psychiatric drugs usually work best when combined with psychotherapy and lifestyle changes.
Step 2. Consult your doctor
Sometimes, it is not easy to find a valid psychotherapist, especially if the financial resources are low. If your anxiety attacks don't give you any respite and you can't afford to see a professional in this area, consult your doctor.
- Although doctors cannot practice psychotherapy - with the exception of psychiatrists - they are generally able to diagnose certain disorders, such as anxiety and depression, and prescribe adequate medications. Additionally, they can recommend taking certain supplements or recommend helpful lifestyle changes.
- If you are unsure whether your symptoms are related to an anxiety crisis, visit your doctor to rule out physical health problems.
- General practitioners can also provide information on mental health services in the area.
Step 3. Look for hospitals that have wards for diagnosing and treating anxiety disorders
If you can't afford psychotherapy, find out about the cheapest options. You may find many workarounds.
- LIDAP, the Italian League against Anxiety Disorders, Agoraphobia and Panic Attacks, operates throughout the country, so you can find out about the center closest to you.
- Some hospital psychiatry departments have a psychology service for the therapeutic support of patients with anxiety disorders.
- The Psychological Aid Service (SAP), active in many Italian universities, is aimed at young people with emotional and relational problems, and is free for university students, regardless of age, and for young people residing in the same city.
Part 4 of 4: Recognizing a Panic Attack
Step 1. Look for physical symptoms
Anyone can have panic attacks, but they are much more common in people with panic disorder, a syndrome characterized by frequent fits of fear and anxiety. They can be triggered by any factor, not necessarily threatening or worrying. Physical symptoms of a panic attack include:
- Chest pain: generally it is localized in a specific region and does not radiate towards the left side of the body, as happens in the case of a heart attack;
- Vertigo or dizziness;
- Feeling of choking or inability to breathe
- Nausea or vomiting: vomiting is rarer during panic attacks, while it is more frequent in the case of a heart attack;
- Feeling numb or tingling
- Tachycardia;
- Wheezing
- Sweating, clammy skin, or hot flashes
- Tremors or chills
- If the panic attack is severe, cramps in the hands and feet may occur, or even the limbs may become temporarily paralyzed. This symptom is believed to be caused by hyperventilation.
Warning:
it is not uncommon to confuse the symptoms of a panic attack with those of a heart attack. If you have chest pain, feel lightheaded, or have numb hands, but have never had a panic attack, go to the emergency room or call your doctor right away. Who sees you will evaluate the symptoms and determine if they are severe.
Step 2. Notice the feeling of dread or fear
In addition to physical symptoms, panic attacks are generally accompanied by symptoms that alter the mental state. They may include:
- Strong fear
- Fear of dying
- Fear of losing control
- Catastrophic thoughts;
- Feeling of detachment;
- Experiences of derealization.
Step 3. Learn about heart attack symptoms
Sometimes they get confused with those of the panic attack. If in doubt (of any kind), call the emergency services immediately. Symptoms of heart attack include:
- Chest pain: the patient experiences a feeling of oppression or compression in the center of the chest which usually lasts more than a few minutes;
- Upper body pain: Pain may radiate to the arms, back, neck, jaw, or stomach
- Dyspnea: may occur before chest pain
- Anxiety: characterized by sudden fear or catastrophic thoughts;
- Vertigo or dizziness;
- Sweating;
- Nausea or vomiting: symptoms more likely in the case of a heart attack, while they are rare in the case of a panic attack.
Step 4. Learn to distinguish anxiety from panic attack
We can all feel a feeling of stress and even excessive anxiety. However, in most cases the anxiety is generated by a particular event or situation, such as a difficult exam or an important decision, and usually disappears when the underlying cause is worked out. Those with anxiety disorders are periodically anxious, while those with panic attacks have frequent and very severe panic attacks.
- A panic attack typically peaks within 10 minutes, although some symptoms may last longer. The feeling of generalized anxiety or stress may last longer but be less intense.
- The panic attack is not caused by a trigger. It can come on suddenly.
Advice
- Sometimes, chamomile tea helps you relax and calm down. However, some people may be allergic and may interact with other medications under certain circumstances. Therefore, it is preferable to consult your doctor before taking it.
- Exercise regularly and learn relaxation techniques to reduce stress and sleep better. Sleep is absolutely necessary for anxiety sufferers, so don't deprive yourself of it.
- Remember that your family is always willing to take care of you and support you. Don't be afraid to face your problems with those who love you, even if it seems embarrassing to you.
- Aromatherapy can be very helpful, even during a panic attack. White noises also produce a calming effect, even when you're just feeling stressed.
- The practice of "mindfulness" (full consciousness) or praying the rosary can be very useful during a panic attack because they help to make contact with the surrounding reality and redirect the mind towards reassuring thoughts.
Warnings
- If the attacks are frequent, it is best to consult a mental health professional. If action is not taken promptly, the problem could worsen.
- If you're not sure if it's a panic attack or a heart attack, call 911 immediately.
