The Best 12 Ways to Stop a Panic Attack

There are boxed warnings on Xanax. The Food and Drug Administration's most solemn warnings are listed below (FDA). Boxed warnings inform doctors and patients about potentially serious drug side effects.

Even when used as prescribed, benzodiazepines can cause physical dependence and withdrawal if stopped abruptly. Withdrawal can put your life in jeopardy.

Misuse and addiction are possible side effects of benzodiazepines. Misusing benzodiazepines raises your chances of overdosing and dying.

Only take these medications as directed by your doctor. If you have any concerns about using a benzodiazepine safely, talk to your doctor.

What to do if you have a panic attack

Panic episodes can be frightening, and they can strike unexpectedly. Here are 12 tips for preventing or managing panic attacks. Some may be of immediate assistance, while others may be of longer duration.

1. Seek professional help.

People who suffer from panic attacks or panic disorders can benefit from cognitive-behavioural therapy (CBT) and other types of psychotherapy. CBT seeks to modify the way you think about difficult or frightening events and to help you find new strategies to deal with them when they arise.

CBT is available for individuals or groups, online or in-person, and the length of treatment varies. Your therapist will expose you to anything that can provoke a panic attack and help you work through it in exposure-based CBT.

CBT has been shown to impact areas in the brain that are involved in panic feelings and changing behaviour.

People who attended four weekly sessions of exposure-based CBT observed changes in the brain networks implicated in panic episodes, according to some researchers Trusted Source in 2018. This was, however, a preliminary study, and more research is needed.

In 2018, 37 persons in Korea participated in mindfulness-based training once a week for four weeks to investigate if it could help with panic disorder symptoms. Because some people have cardiovascular symptoms during a panic attack, one component of the treatment focuses on their heart rate.

The findings revealed that the participants could better regulate their symptoms following the treatment by using their thinking processes. This was, however, a limited study with no control group. More research is needed to determine the efficacy of short-term treatment.

2. Take drugs as prescribed

Benzodiazepines, such as alprazolam (Xanax), can be used to alleviate panic symptoms.

They won't assist with an underlying anxiety issue, though, and can swiftly lead to addiction. As a result, doctors only advise using them for a brief period during a crisis.

Because benzodiazepines are a prescription medicine, you'll almost certainly require a diagnosis of panic disorder to get them.

A doctor may prescribe antidepressants for long-term usage in specific instances. Here are several examples:

• SSRIs, such as escitalopram (Lexapro) and fluoxetine (Prozac)

• SNRIs like duloxetine (serotonin-norepinephrine reuptake inhibitors) (Cymbalta)

• anti-anxiety medications, such as azapirone (Buspirone)

You can also use Anti-seizure drugs like pregabalin and clonazepam to alleviate anxiety.

3. Breathe deeply.

While hyperventilation is a sign of panic attacks that can heighten terror, deep breathing can help to alleviate panic symptoms during an attack.

Trusted Source published a study in 2017 in which 40 patients were randomly assigned to either a deep or diaphragmatic breathing therapy group or a control group. Those who practised deep breathing exhibited increases in concentration and emotional well-being after 20 rigorous training sessions.

Blood testing revealed that this group had lower cortisol levels, indicating less stress. Although none of the participants had panic disorder, the tactics could benefit those who suffer from panic attacks.

According to another group of experts, Trusted Source, slow breathing may have comparable effects. According to the researchers, it may also boost sensations of relaxation, comfort, and attentiveness and diminish symptoms of arousal, anxiety, despair, anger, and disorientation.

If you can control your breathing, you're less likely to experience hyperventilation, which can exacerbate other symptoms — and the panic attack itself.

Concentrate on taking deep breaths in and out via your mouth, allowing the air to fill and then leave your chest and belly slowly. Breathe in for four counts, hold for a second, and then exhale for four counts:

4. Recognize that you're in the midst of a panic attack.

You may remind yourself that you're having a panic attack rather than a heart attack by realizing that it's only temporary, that it'll pass, and that you're okay.

Take away the fear of dying or impending doom and signs of panic attacks. This will free you to concentrate on other ways to alleviate your discomfort.

It's not always feasible to avoid panic attack triggers, but knowing what they are will help you recognize that it's a panic attack and not something else.

5. Shut your eyes.

Overwhelming triggers bring on some panic episodes. It can exacerbate a panic attack if you're in a fast-paced environment with a lot of stimulation.

Close your eyes during a panic episode to limit the sensations. This might help you focus on your breathing by blocking any distracting stimuli.

6. Make mindfulness a habit.

Mindfulness can assist you in becoming more aware of your surroundings. Because panic attacks can produce a sense of detachment or separation from reality, this can help you cope with your panic attack as it approaches or occurs.

Mindfulness entails:

• concentrating your attention on the present moment

• identifying your current emotional state.

• meditation to help you relax and reduce stress

Concentrate on familiar bodily sensations, such as sinking your toes into the ground or feeling the texture of your jeans on your palms. These precise feelings anchor you to reality and provide you with something to focus on.

According to experts, mindfulness techniques, such as meditation, can help control anxiety symptoms, though it's unclear whether they can treat an underlying anxiety disease.

In 2015, American Family Physician suggested mindfulness to deal with panic and anxiety, claiming that it can be just as effective as CBT and other behavioural therapies for reducing stress.

According to some studies, mindfulness-based cognitive therapy may help persons undergoing medical treatment with anxiety disorders but haven't found the pharmacological treatment effective.

7. Locate a focal point

Some people find it beneficial to locate something to focus their full attention on during a panic attack. Pick one object in plain sight and jot down everything you can about it.

You might note, for example, how the clock's hand twitches and is somewhat uneven when it ticks. To yourself, describe the object's patterns, colour, forms, and size. Concentrate all of your attention on this object, and your panic sensations may go away.

8. Employ muscle-calming strategies.

Muscle tension is a hallmark of anxiety, and using muscle relaxation techniques during an attack can assist reduce tension and inducing calm. Progressive muscle relaxation tries to relax the entire body by releasing tension in one group of muscles at a time.

Muscle relaxation techniques, including deep breathing, can help you stop a panic attack by controlling your body's response as much as possible.

Your therapist may walk you through the following steps if you go to muscle relaxation therapy. The Source you can trust:

• Before releasing the tension, you need to tighten the muscles.

• After that, you'll learn how to relax your muscles without first tensing them.

• You can also learn to relax specific muscle groups, such as those in the shoulders, for use in everyday settings.

• Finally, you might learn how to practice rapid relaxation, which involves identifying and releasing any regions of tension as needed.

Start by actively relaxing one muscle at a time at home, starting with something small like your fingers in your palm and working your way up through your body.

They'll be more effective when you've practised muscle relaxation techniques before.

9. Visualize yourself in your sunny spot.

It can reduce stress and anxiety with guided visualization techniques. According to Trusted Source, both spending time in nature and imagining nature can aid in treating and managing anxiety.

What is the most relaxing place you can think of on the planet? What could be better than a sunny beach with gentle flowing waves? Do you want to rent a cottage in the mountains?

Imagine yourself there and concentrate as much as possible on the details. Consider sinking your toes into the soft sand or inhaling the fresh perfume of pine trees.

No streets of New York or Hong Kong, no matter how much you adore the metropolis in real life – this place should be quiet, tranquil, and soothing.

10. Get some modest exercise.

Regular exercise, according to research, not only keeps the body healthy but also improves mental wellness.

Experts have discovered that exercising for 20 minutes at 60 to 90% of your maximal heart rate three times per week will help alleviate anxiety.

If you have never exercised before, consult your doctor before beginning. According to Trusted Source, there is some evidence that restarting aerobic activity can cause increased worry in those with anxiety disorders. Gradually increasing your activity can help your body adjust and avoid breathing issues. Activities such as running on a treadmill are examples of aerobic exercise.

Stop and take a break if you're worried, hyperventilating, having trouble breathing, or opt for a more mild activity like walking, swimming, or yoga.

11. Always have lavender on hand.

Many individuals use lavender as a traditional cure to help them relax and relieve tension.

According to Trusted Source, it provides a relaxing effect but does not promote addiction or withdrawal symptoms. Anxiety symptoms can be reduced or managed using diluted lavender oil items.

Essential oils, on the other hand, are not regulated by the Food and Drug Administration (FDA), and their strengths and contents vary enormously.

If you're going to utilize lavender essential oil, make sure you do the following:

• Purchase your oil from a trusted retailer, such as a drugstore.

• use the product according to the manufacturer's directions

• Applying concentrated oil directly to the skin should be avoided.

• If you're taking benzodiazepines, don't take lavender alongside them because it can make you drowsy.

12. Internally repeat a mantra

Internally repeating a mantra can be soothing, and it can provide you with something to hold on to throughout a panic attack.

Repeat a mantra in your thoughts until the panic episode subsides, whether it's simply "This too shall pass" or a mantra that speaks to you personally.


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