In 2022, about 6 million Americans suffered from panic disorders.
A panic attack can be scary. As the symptoms grow in intensity, your mind is flooded with all the terrible ways one can die. You may also worry about being sick and not knowing what you’ve contracted.
The overwhelming nature of panic attacks can lead to a variety of methods of attaining relief. So many of these methods are useless, but some things help, even if it’s something to keep your mind from focusing on the symptoms you’re enduring.
Here are a few methods for coping with panic attacks that you should try next time.
1. Counseling Therapy
Through counseling, you can learn to identify and control the physical symptoms of a panic attack. Therapists can help you understand triggering situations. They can teach you how to manage your thoughts before they become overwhelming.
There are also new therapies that can produce effective results for people with panic disorders. Some experts recommend neurofeedback for anxiety as a more natural approach.
2. Take Medications
Talk to your doctor to understand which medication would be best for you that will reduce your stress levels and anxieties. Most anxiolytic medications can help alleviate symptoms of a panic attack. They can cause a sedating effect, decreasing the racing thoughts that can come with a panic attack.
Anti-depressants are sometimes prescribed as well. They can help with regulating the chemicals in your brain that control emotions. Make sure to discuss any possible side effects with your doctor before taking them.
Additionally, it is important to discuss with your doctor how long you should take the medication and when it is appropriate to come off of them. Taking medications for panic attacks does not need to be a life-long commitment, but is okay to take them when the need arises.
3. Healthier Diet
Foods high in magnesium, potassium, and calcium may help to reduce the symptoms of panic attacks. Increased consumption of fruits and vegetables, which are rich in nutrients and low in calories, can also help to reduce stress levels.
Furthermore, including foods and supplements with omega-3 fatty acids, such as nuts and fish. They can also help to reduce symptoms of depression and anxiety.
It’s an effective way to lower levels of stress hormones and release endorphins that lead to an increased sense of well-being. A regular exercise routine can teach the mind and body how to cope better with intense stress and anxiety. Start with something simple, like taking a walk around the block, and slowly increase the intensity level as you’re comfortable.
5. Deep Breathing
Taking deep, slow, and controlled breaths can reduce levels of stress hormones. It increases oxygen levels in the brain, helping reduce the intensity of panic.
It is also important to keep the breath slow and steady, as faster and more shallow breaths can increase anxiety. Additionally, imagine the smooth flow of air entering and leaving your lungs, helping to create a relaxed state of mind.
Improve Your Well-Being by Coping with Panic Attacks
We can feel empowered to take control of our anxiety. Releasing ourselves from the fear of these episodes can lead to more positive, meaningful experiences.
Furthermore, don’t forget to seek professional guidance if you’re struggling coping with panic attacks. The sooner you begin this process, the better. Take the step and invest in your well-being today!
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