If you are reading this article, chances are that you or someone close to you is living with panic disorder. Panic disorder is characterized by sudden attacks of intense fear and anxiety accompanied by physical symptoms like heart palpitations, chest pain, dizziness, abdominal distress, shortness of breath, or feelings of choking. It can be very frightening for the person experiencing these episodes as well as their loved ones.
Many people have found relief from panic attacks using natural methods but there are several other things that can help too! In this blog post, we will explore some different ways to stop a panic attack so you don’t have to live in fear any longer.
Deep Breathing And Relaxation
Deep breathing and relaxation are great ways to calm your body. Anxiety attacks often heighten the senses making you feel like you can’t breathe or that your heart might explode out of your chest. So deep breathing with some serious effort behind it will help slow everything down and return things to normal.
You want to take long, slow breaths in through your nose and out through your mouth. You can do this anywhere, anytime so it’s an easy way to stop a panic attack in its tracks at any moment!
Find Activities That Reduce Stress
Some people are more prone to anxiety than others so it’s important not to do too much at once. It might be difficult, but you need to find activities that reduce stress and take the pressure off of yourself for a little while.
Try spending time with friends or family who make you feel good about yourself (avoiding those who only tell you what is wrong). Try taking up an artistic hobby like painting or playing music. If writing feels too emotional, exercise every day even if it’s just for five minutes since exercise releases endorphins which give your mood an instant boost. Getting enough sleep each night (aim for eight hours per night minimum!) is also a great idea!
Try avoiding caffeine as well as things like alcohol and cigarettes which can trigger attacks in some cases. Eat plenty of fruit and veggies can also help! Some other things like doing yoga poses to stretch out tense muscles, meditating every day, as mentioned above, for a few minutes, or taking a short walk around your neighborhood after dinner are all simple things you can do to make a difference each day!
Take A Bath
Anxiety and panic attacks can leave you feeling dirty on the inside. So why not take a bath to cleanse yourself? Put some fragrant flowers or scented oils in there, light some candles, and relax. A hot bath will calm your mind. It can also relieve any physical pain that comes from anxiety like tense muscles or headaches.
You could even try taking several baths per day! It’s been shown that people who take more baths have fewer colds than those who don’t! Be sure to check with your doctor before trying anything new like this though. Just in case they might interfere with medications you’re already taking.
Meditation And Mindfulness
Meditation and mindfulness are great tools to use for anxiety. These practices will help you stay in the present moment rather than worrying about what might happen next. Which can be a powerful way to stop panic attacks from happening. All it takes is five or ten minutes per day of quiet time where you focus on your breathing, repeat a mantra that makes you feel at peace (such as “I am safe”), or do something else relaxing like yoga poses.
You can even try eating mindfully by taking time away from other tasks and focusing only on the food going into your mouth. This simple practice helps reduce stress while boosting self-esteem! It’s important not to get discouraged if these don’t work right away since they take some practice just like anything else.
Seek Counseling Or Therapy
Anxiety attacks can feel very isolating and like you’re all alone in your struggle with them. Seeking out counseling or therapy is a great way to meet people who are going through the same thing. As well as learn ways to cope that work for you personally so you don’t have to keep doing what doesn’t help anymore!
There’s also something called e-therapy which lets you connect with someone online instead of having to go somewhere every week. It might take some time, but it will definitely be worth it! Therapy may also help with getting off anti-anxiety medications too since many of those come with dangerous side effects that you may not need.
Be Kind To Yourself
As mentioned previously, being kind to yourself is one of the most important things you can do when trying to stop panic attacks! When you feel that familiar tightening in your chest or racing heart coming on telling yourself “it’s just a feeling” rather than freaking out about it.
If you’re having trouble doing this at first then try some deep breathing to help you calm down. Think about how your negative self-talk is making things worse and replace those thoughts with positive ones instead (“I can do this” or “This won’t last forever”).
If the anxiety attack continues, remind yourself that it’s okay to feel anxious. Feeling afraid is a natural reaction for all humans at times! Remembering that everyone gets scared sometimes is a great way to show yourself some love.
In conclusion, there are many different ways to reduce the frequency of panic attacks if not stop them together. If you’re looking for a way to relieve anxiety then this article was written just for you! Letting yourself feel anxious from time to time is perfectly normal and okay so don’t be afraid of your feelings. That will only make things worse.
This guide gives great suggestions for different ways to feel at peace, stay present at the moment. Rather than worrying about what might happen next, and be kinder toward yourself which are all great tools to help reduce panic attacks.