9 Effective Ways To Cope With A Panic Attack

cope with panic attacks

Panic attacks are never fun. The feeling of having your chest under restriction as you struggle to breathe as if there is something heavy sitting on your ribcage and choking you making you feel like you will die the next second is one of the most horrific experiences.

The sad thing is there are people who go through this feeling on a regular basis.

The body can go through very scary experiences such as rapid heart rate, shortness of breath, and even palpitations. This leads to feelings of something suffocating you, sweating and even uncontrollable trembling and the worst part is that you cannot control or suppress it entirely.

When you lack a way to relax, you can feel as though you have abandoned yourself entirely.

However, there are ways you can use to cope with the attacks when they come and help you manage your anxiety.

We will discuss 9 of these methods.

1. Do Diaphragmatic Breathing

Many people tell you to take deep breaths when you are in the midst of a panic attack. However, instead of this approach, consider doing diaphragmatic breathing, which expands and contracts your belly instead of the chest.

Imagine that you have a balloon inside your stomach, and blow it up by inhaling more than exhaling. For instance, you inhale for five seconds, then exhale for three seconds.

2. Take More Iron and Vitamin B6

These two nutrients are important in helping the body produce serotonin, a hormone that assists you to relax and feel good when it is in healthy amounts.

The higher the serotonin, the more your mind can let go of negative thoughts and scenarios, and it also helps you to cope with difficulties when they show up which is an everyday thing.

3. Remember It’s Only A Panic Attack

Panic attacks are scary, and you feel like you are dying but that is just it; it is only a feeling. You are not actually dying, and it is good to remind yourself of that to keep things in perspective.

It helps to say the symptoms you are going through, as a way of acknowledging them. It also helps you remember that it is a temporary state and it will be over soon, instead of making yourself feel worse by judging yourself. It is important to take a hold of that experience and live in that moment; similar to coping with feelings of fear by facing them head-on instead of cowering away.

4. Reduce Your Caffeine Intake

Caffeine is only good for certain cases because it helps you stay alert. However, if you suffer from panic attacks, caffeine is probably the last thing you need because it stimulates the central nervous system, increases adrenaline levels, and triggers the ‘fight-or-flight’ response.

Part of reducing your anxiety on a daily basis is limiting your caffeine consumption. The sources include coffee, tea, chocolate, soda, and even some medications that contain caffeine such as Midol.

5. Incorporate More Chamomile Tea

Instead of taking regular tea, consider drinking more chamomile tea. There is plenty of scientific research that shows it is actually beneficial for relaxation, as well as helping to manage mental health illnesses such as depression and anxiety.

If you are in a bout of anxiety, for instance, boil some water and put four bags of chamomile tea in it. Let them soak for five minutes, then sip the tea slowly as you calm down.

6. Exercise More

jumping rope benefits

You do not need to sign up for an expensive gym membership or buy tons of exercise equipment even something as simple as taking a walk is highly beneficial. In fact, exercise offers your body so many benefits other than staying fit and shedding pounds – it also boosts your concentration and mood, and helps boost your immunity, helps you to relax more, among other things.

All these things will make you happier (which is why you tend to feel happy after taking a stroll around the neighborhood or doing your favorite dance). The point is to find an activity you enjoy, and start incorporating it in your lifestyle.

You will only need about 20 minutes of exercise for you to reduce symptoms of anxiety and deal with mental health issues. This is all it takes to release the body with endorphins and get it into a happier and more relaxed state, as well as boosting the release of serotonin.

7. Coloring

Coloring is not just an activity for kids and young ones to do. It plays a huge role in helping you to relax, feel happier, become more alert and mentally clear, and calm down when you are stressed. In fact, fans of the coloring method, also known as ‘colorists’, state that they feel their worries going away temporarily when they sit down and color their hearts out.

That fact is not very shocking, especially when you think about hobbies related to arts and crafts being very relaxing, because they engage with the brain in a similar way to going into a meditative state.

8. Meditation

Speaking of coloring and art and craft in general, meditation is another way of helping you calm down and refocus on what is important. Even meditating for 5-10 minutes can boost your levels of inner awareness, and emotional well-being.

It will prevent cases of anxiety and stress that are present in daily life and assists you to achieve your goals.

9. Increasing Self-Care and Confidence

Above all, you need to always take care of yourself and pay attention to your well-being. Always have an activity that brings you joy, and you will be surprised at how much happiness it gives you. The more you take care of yourself, the more confidence you will have to handle everything hat comes your way and get through difficulties as they arise.

In Summary

Managing a panic attack is necessary for you to build your confidence levels, and be able to manage other difficulties that arise. If you need additional help as well, make sure to seek out a mental health professional to help you deal with the condition – it will assist you to see life more positively and in a brighter way.

Tracy Bloom