Effective Tips to Cope With a Panic attack

A sudden feeling of anxiety and fear of death, a feeling as if the heart is jumping out of the chest, lack of air and internal tremors, and most importantly - all this for no apparent reason. This is how an attack of a panic attack manifests itself - a condition that brings a lot of inconveniences and affects the quality of human life.

A panic attack is a complicated situation for sufferers; however, it does not threaten a person's life at all. With an integrated approach to online panic attack treatment and with the belief and support of loved ones who accept the condition as a disorder, there is faith for a return to a full life and healing.

How to cope with a panic attack?

Breathe slowly

How to get relieved of panic attacks? The answer is to breathe slowly because it can help you cope with increased heart rate and shallow breathing, which are both panic attack symptoms and triggers. Breathing slowly, you send a sign to your brain to calm down. This is one of the most potent physiological ways to stop a panic attack.

Train Mindfulness

Mindfulness is the ability to notice what is happening in and around you. Panic attacks often lead to feelings of unreality, out-of-bodies, and detachment from one's own body and the world. Mindfulness helps you deal with a panic attack and the first signs of an attack.

How to deal with panic attacks? Focus on your body, look at it, or imagine with your eyes closed: how your feet touch the floor, how your clothes feel your skin, mentally move to the tips of your fingers.

To divert yourself, you can hold your gaze on familiar objects around you - a glass with pens and pencils, a plant on a window, a pattern on the wall or floor, and more.

Exercise muscle relaxation

Slow breathing, muscle relaxation helps the brain switch from panic to calm mode. Start to slowly unwind one body part after another, starting with a simple one (for instance, buttocks, toes, and hands).

Return to a peaceful place

All of us have a place in our visions or memories where we feel much better and calm. A house in the forest or an area in your home - it's time to be there mentally. How can you cope with panic attacks on your own? It would help if you thought about the details: what shades, fragrances, sounds are there. Imagine the sensations in this place.

Our online gratitude course is a self-help that consists of several modules that include information and exercises to practice each day or throughout the weeks.