Psychotherapy is a clinical tool for addressing panic attacks. But in the middle of an attack, you cannot stop what you are doing and run to your therapist’s office. You have to deal with it in the moment. That may not be as easy as it sounds. The good news is that there are self-help strategies you can try. Some will work most of the time while others don’t work at all.
María R. de Almeida is a clinical specialist who offers psychotherapy in London. She says the first step in successfully employing self-help strategies is learning to recognise when you’re having a panic attack. There are certain physical symptoms that go along with feelings of panic. They can key you into the fact that you’re having a panic attack rather than something more serious.
When a panic attack sets in, de Almeida suggests the following:
Taking Deep Breaths
A common panic attack symptoms is rapid breathing. This can lead to hyperventilation which, in turn, can increase the feelings of fear and anxiety. In essence, not controlling your breathing can make a panic attack worse. By the same token, stepping back and deliberately taking deep breaths may calm you down and help your feelings of fear and anxiety subside.
Close Your Eyes
Human beings are very visual creatures. As such, panic attacks are sometimes triggered by visual stimuli. Continuing to look at that stimulus only exacerbates the attack. What is the solution? Closing your eyes. Doing so eliminates the immediate trigger. It then allows you to concentrate on settling down and breathing deeply as opposed to your attention being glued to whatever you saw.
Move Around
Medical science has proven that physical activity leads to endorphin production. Endorphins are responsible for creating positive feelings. Therefore, it might help for you to move around in the midst of a panic attack. Perhaps you can jog in place or do jumping jacks. Perhaps a brisk walk around the block is possible.
Moving around may be more difficult if you are closing your eyes to avoid visual stimulation. But even sitting in a chair, you can move your arms and legs. You can turn your head. There are ways to move without standing up and walking around.
Repeat a Mantra
Some psychotherapists teach their patients to repeat some sort of mantra or phrase. An effective mantra is something positive and reinforcing. The point is to get your mind focused on a positive thought rather than continuing to concentrate on whatever has you stressed out.
Your mantra can be anything that works for you. Any positive phrase or thought that gets your thoughts moving in the right direction can help.
Go to Your Happy Place
The idea of having a happy place in your mind has been the butt of jokes for years. Yet psychoanalysts swear by it. They say picturing a happy place in your mind can distract you from whatever is causing a panic attack, thereby allowing negative feelings to subside.
Like a mantra, your happy place can be anything you want it to be. Maybe the idyllic setting for you would be a tropical beach under the sun. On the other hand, perhaps you find the ski slopes of your favourite resort incredibly peaceful and relaxing. What matters is that it is a place that helps you relax.
There are other strategies for stopping panic attacks including muscle relaxation techniques, mindfulness techniques, and even focusing your gaze on a specific object. If you can find strategies that work for you, stopping panic attacks as soon as they begin is entirely possible.