Panic attacks are mainly brought on by the fear of something and that fear could be real to you and to your subconscious, but not a reality. Below I have included a simple technique that you could use to manage your panic attacks in the short term, but nobody needs to live with these negative thoughts and feelings and with the right help you can end them forever.
Managing Panic Attacks
Breathe in through the nose for 4 seconds
Hold for 2 seconds
Breathe out through the mouth for 6 seconds
Repeat 10 times
Place hand on stomach and feel it rise and fall with each breath
In your mind say “In 2 3 4, hold 1 2, out 2 3 4 5 6” repeat
Learn to breathe from your stomach and not your chest, because breathing from the chest exacerbates your anxiety.
Tense then relax
Feet – tense and relax 5 times
Legs – tense then relax 5 times
Abs – tense then relax 5 times
Hands – tense then relax 5 times
Arms – tense then relax 5 times
Shoulders – tense then relax 5 times
Remember 5, 4, 3, 2, 1
· Count 5 things you can see
· Count 4 things you can hear
· Count 3 things you can touch
· Count 2 things you can smell
· Take 1 deep breath.
Count the things around you
· Count bricks in the wall
· Count passing cars/people/footsteps
· Count backwards from 100
Remain Positive – and remember to remind yourself:
I am here. I am breathing. I am breathing in and out. I am feeling my stomach rise and fall. I am calm. I am safe.
Acknowledge to yourself that anxiety is uncomfortable. Panic attacks are scary but you are in control, it will not last forever, and you will get through it.
I hope this helps and if you want to download my Free 5 Simple Ways to End Anxiety and Panic Attacks you can get it here 5 Simple Ways to End Anxiety & Panic Attack Opt-In
To Your Ultimate Success