Insights and Tips for Managing Panic Attacks | Solh Wellness

An abrupt, unplanned episode of intense fear or discomfort is known as a panic attack. A racing heartbeat, shortness of breath, perspiration, trembling, tightness in the chest, confusion, and a sensation of impending doom are some symptoms. It may come off as overwhelming. When experiencing a panic attack, people may also fear losing control or going crazy. These anxious bouts might last anything from a few minutes to an hour. It's important to keep in mind that panic episodes can still be terrifying and have a big impact on a person's daily life, even though they rarely pose a life-threatening threat.

For efficient coping and support, having a collection of ready-to-use tips to manage panic attacks is essential:

• Keep in mind that panic attacks are transient and eventually go away. Recognise that this is a focused time of concern that will pass.

• To assist you regain control during a panic attack, practise deep breathing exercises. Breathing slowly and deeply helps reduce fast breathing and encourage calm. Other methods that can be beneficial include 4-7-8 breathing or concentrating on joyful activities.

• To encourage relaxation and foster a sense of grounding during panic episodes, choose relaxing smells like lavender. If lavender is not your favoured essential oil, choose bergamot orange, chamomile, or lemon.

• Locate a calm setting to reduce outside distractions and let you concentrate on coping mechanisms. Removing oneself from congested or stressful environments helps free up the mind and make it simpler to employ soothing practises.

• During panic episodes, concentrate on a certain thing. It can be used to help focus attention away from uncomfortable ideas by focusing on its specifics and characteristics.

• Use the 5-4-3-2-1 formula as a grounding strategy when experiencing panic episodes. Activate your senses by identifying and describing the five things, four noises, three textures, two scents, and one taste in your immediate environment.

• During panic attacks, repeat a mantra or a positive statement to yourself. Simple affirmations like "This too shall pass" can reassure and aid in shifting attention away from anxiety.

• Go for a walk or do some mild exercise while controlling your breathing. The frequency of panic attacks and anxiety can both be decreased by exercise, which has long-term advantages.

• To induce serenity and safety during panic attacks, visualise your happy location or a soothing setting. To create a sense of tranquilly, picture the sights, sounds, and sensations of this location.

• If using prescription medicine is advised for treating panic attacks, follow the doctor's instructions. 

• If you frequently experience panic attacks in particular places, tell a trusted person about them. Support and compassion from others can be consoling and helpful through subsequent instances.

• Find out what makes you anxious so you can manage or prevent panic attacks when you can. The frequency and severity of panic attacks can be decreased by identifying and dealing with triggers.

Conclusion

Understanding, preparation, and the use of effective coping techniques are necessary for treating panic attacks. By being aware of the signs and symptoms, using relaxation techniques, seeking assistance, and prioritising self-care, people can deal with panic episodes resiliently and regain control over their wellbeing.

At Solh Wellness, we give you access to a variety of self-help resources as well as skilled specialists that can help you deal with and manage panic attacks. Our platform offers a range of tools and professional advice to help you on your path to greater mental health. We are committed to giving you the tools and professional support you need to properly manage panic attacks because we recognise the difficulties they present.