These 8 Guidelines Can Be Used to Manage a Panic Attack

People who have panic attacks often face terrible and overpowering situations that leave them feeling powerless and uncontrollable. Distressing physical symptoms and rapid start of great panic might lead people to assume that their lives are in danger. But there is still hope. In her insightful Instagram post titled “How to Deal with a Panic Attack,” anxiety healer and CBT therapist Alison Seponara offers her tips on overcoming panic attacks. Let’s look at some of the helpful methods and approaches Alison Seponara advises to restore composure in such trying circumstances.

Realize that you are having a panic attack
Recognizing a panic attack for what it is is the first step in controlling one. Some of the worry and anxiety related to having a panic attack may be reduced by understanding that it is a panic attack and not a life-threatening scenario.
Use deep breathing exercises
Deep breathing is one of the most efficient ways to stop a panic attack. Rapid and shallow breathing is the body’s natural reaction to panic, which exacerbates the distressing sensations. You may indicate to your body that there is no imminent danger by purposefully slowing down and taking deep, regulated breaths, which can relax your nervous system.
Observe your breathing.
In certain cases, crowded areas or bright lighting might make a panic attack worse. Try shutting your eyes and concentrating on your breath if you find yourself in a setting with these triggers. You may concentrate on relaxing your mind and body by blocking out the outside world.
Locate a focal point
A feeling of stability may be created during a panic episode by having a focal item. It may be a portable object like a keychain or a pebble that you can carry. Focus on the thing and consider its texture, shape, and color. By doing this simple action, you may take your attention away from the terror and refocus it on the here and now.
In times of need, speak with a dependable friend, member of your family, or a therapist. Sharing your story with a sympathetic listener might make you feel less alone and support you emotionally. Their presence might help you feel more at ease and serve as a reminder that you are not fighting this battle alone.
Keep your favorite cologne nearby.
There is evidence that some smells may soothe the body and mind. Think about bringing a little vial of your preferred smell, like lavender or citrus, with you. During a panic attack, inhaling this comforting scent might help calm your senses and encourage relaxation.
Locate a secure area.
Find a quiet, secure location where you can hide if you can during a panic attack. This may be a particular area of your house, a quiet area of a park, or even your automobile. You may feel comfortable and practice relaxation methods in your chosen safe place, regaining control.
Use cue cards
Write affirmations like “You are okay” or “This will pass” on cue cards. These cue cards may offer as gentle reminders of your resilience and assurance that the terror will pass during a panic attack, when your thoughts can be whirling.

Although everyone’s experience with panic attacks is unique and it could take some time to discover the techniques that work best for you, you can overcome them and lead a happy life with time, self-compassion, and persistent practice.