Having a panic attack can be a terrifying experience. That’s why it’s called a panic attack! For many people experiencing one from the first time the sudden rush of fear, combined with the chest pain, nausea, tingling fingers and feeling that your heart is trying to bludgeon its way out of your ribcage are enough to make you think you’re having a heart attack or that you’re about to drop dead. The fact that you’re experiencing a fairly common and totally treatable condition never crosses your mind.
If you regularly suffer from panic attacks or have been diagnosed with panic disorder, then cognitive therapy can be a very effective treatment… but that’s no help when you’re actually at the moment having an attack. Here are some ways you can recover from a panic attack when you feel it coming.
#1 Accept It
A panic attack is one of the forms of Anxiety. You can find different anxiety condition here. If you feel an attack coming on then it many people’s reaction is to fight it to try and block it out or tell themselves not to let it happen. This “fear of the fear” is very unhelpful as it can escalate your panic even further while making you feel ashamed and weak when the attack inevitably comes.
The best thing to do is to accept that the panic is there. Don’t try to fight it- just let it come… and then go. Trying to shut panic out only makes it linger for longer, so accept it and get it over with.
#2 Bring Your Breathing Back
If your breathing and heart rate skyrocketed during the attack, bring them back down to earth with some deep, controlled breathing. You don’t have to be a yoga guru to master this- just breathing in for five seconds and then out again and repeating will do the trick.