Techniques to overcome a panic attack
Panic attacks are becoming more frequent among the population. They are characterized by an extreme and irrational fear produced by an excess of adrenaline in the bloodstream. This condition can lead a person to believe that he or she is going to have a heart attack. This interpretation of the physical reactions can cause the panic to be sustained and intensified, entering a vicious circle. Panic attacks can cause a lot of fear and affect the person who presents it, so here we show you 5 techniques you can follow to face a panic attack
1. Breathing Exercise
During a panic attack you experience a feeling of shortness of breath, so it is very common for us to try to breathe quickly to try to counteract this choking feeling, but in reality this causes hyperventilation, which is the onset of the following symptoms present in a panic attack. Therefore, knowing and practicing the correct way of breathing is necessary in order to learn how to cope with a panic attack.
Inhale the air while counting to 4 and concentrate on feeling the air enter your mouth, chest and belly, then hold the air for 4 seconds and release the air by counting to 4 and concentrate on how your chest and belly relax. Repeat this exercise for 1 minute.
2. Acknowledge that you are having a panic attack
It is very important that we can recognize the reactions in our body, so that when we go through a similar experience again, the firm idea that it is a panic attack allows us the calm to remember that it is not something more serious like a heart attack.
Knowing this will give us the confidence and calm to carry out the necessary techniques to overcome the panic attack. It is important that you remember that a panic attack needs its time period to be, but eventually it will pass, it is not permanent, besides, experiencing a panic attack is difficult, yes, but this is not something that can cause you physical harm.
3. Focus on neutral objects
During a panic attack, besides doing breathing exercises and being aware that the attack will end, it is also very useful to focus on neutral objects to recover the calm state through the redirection of thought.
The technique consists of looking at an object that is close by and describing it in detail in the mind. You should try to focus on each characteristic of the object: size, color, age, what it is made of. Remember that young children often observe the road while they are on public transportation? Children observe everything around them: signs, plants, cars, people. Children can experience calm during that process, as well as be entertained during the trip. This is precisely the goal of this exercise, to focus on the details of neutral objects that distract attention from the warning signal sent by the panic attack.
4. The duration of a panic attack
A panic attack can start within 3 minutes of the first reaction in the body and likewise, it ends within 3 minutes. That’s right, this is the length of time a panic attack lasts, so knowing this will help us remember that it has an end. Just as it came, it’s going to go, don’t be afraid, something bigger won’t happen.
5. Muscle relaxation
As well as the technique of focusing on neutral objects, practicing muscle relaxation exercises during a panic attack is also very useful. Try to sit down in the nearest place and relax all parts of your body. You can start by relaxing and releasing your fingers or toes and then continue with each part of your body. Feel each part begin to relax, concentrate on the sensations of your body.
This muscle relaxation technique will be more effective if you practice it at times other than during a panic attack. In this way you will learn to better understand the feeling of relaxation in your body, as well as having greater mastery of the technique and carrying it out effectively.
Performing these techniques will help you to cope with a panic attack more calmly and will give you security and control over the situation. The techniques are useful, but we also ask that you can seek the support of psychologists or psychiatrists according to what these professionals request so that you can have all the tools necessary to achieve your complete well-being.