Oct 19, 2023
4 mins read
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4 mins read

How to Calm Down After Panic Attack: 6 Tips Help You Calm Down

Panic attacks are sudden and intense episodes of fear or anxiety that can make you feel overwhelmed, out of control, or in danger. They can happen to anyone, at any time, and for different reasons. If you experience a panic attack, it's important to know how to calm yourself down and cope with the situation. Here are six tips that may help you calm down after a panic attack:

1. Breathe deeply and slowly. One of the most common symptoms of a panic attack is hyperventilation, which means breathing too fast and shallowly. This can make you feel dizzy, lightheaded, or more anxious. To counteract this, try to breathe deeply and slowly through your nose, filling your belly with air and exhaling through your mouth. You can also try to follow a breathing pattern, such as inhaling for four counts, holding for two counts, and exhaling for six counts. Repeat this until you feel more relaxed.

2. Focus on something else. Another symptom of a panic attack is having racing thoughts or feeling detached from reality. To ground yourself and distract yourself from the panic, try to focus on something else in your surroundings. You can use your senses to observe what you see, hear, smell, touch, or taste. For example, you can look at the colors and shapes of the objects around you, listen to the sounds of nature or music, smell a soothing scent like lavender or mint, touch something soft or textured, or taste a piece of candy or gum.

3. Challenge your negative thoughts. Sometimes, panic attacks are triggered by irrational or exaggerated thoughts that make you feel scared or hopeless. To cope with these thoughts, try to challenge them with logic and evidence. For example, if you think, "I'm going to die," you can ask yourself, "What are the chances of that happening?" or "How many times have I survived a panic attack before?". If you think, "I can't handle this," you can ask yourself, "What are some coping skills that I have?" or "Who can I reach out to for support?". By questioning your negative thoughts, you can reduce their power and replace them with more realistic and positive ones.

         
4. Use positive affirmations. Another way to calm yourself down after a panic attack is to use positive affirmations, which are statements that boost your confidence and self-esteem. You can say these affirmations out loud, in your mind, or write them down on paper or on your phone. Some examples of positive affirmations are "I am safe and secure," "I am strong and capable," "I am in control of my emotions," "I can overcome this challenge," or "This too shall pass."

5. Practice relaxation techniques. Relaxation techniques are methods that help you reduce stress and tension in your body and mind. Some examples of relaxation techniques are progressive muscle relaxation, which involves tensing and relaxing different muscle groups in your body; guided imagery, which involves visualizing a peaceful and pleasant scene in your mind; meditation, which involves focusing on your breath or a mantra; yoga, which involves stretching and balancing your body; or aromatherapy, which involves using essential oils to create a calming atmosphere.

6. Seek professional help. If you have frequent or severe panic attacks that interfere with your daily life, you may benefit from seeking professional help from a therapist or a doctor. A therapist can help you understand the causes and triggers of your panic attacks, teach you cognitive-behavioral therapy (CBT) techniques to cope with them, and provide you with emotional support and guidance. A doctor can prescribe you medication that can help reduce the frequency and intensity of your panic attacks, as well as rule out any physical conditions that may be causing them.

Remember that panic attacks are not a sign of weakness or failure. They are a common and treatable condition that many people experience at some point in their lives. By following these steps, you can calm down after a panic attack and take care of yourself.

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