{"id":1886,"date":"2018-07-14T08:18:14","date_gmt":"2018-07-14T08:18:14","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=1886"},"modified":"2021-05-18T13:09:11","modified_gmt":"2021-05-18T13:09:11","slug":"10-useful-tricks-to-overcome-a-panic-attack","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/10-useful-tricks-to-overcome-a-panic-attack\/","title":{"rendered":"14 Useful Tricks to Overcome a Panic Attack"},"content":{"rendered":"\n
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Panic attacks are a common disorder that affects a large, and they might not even know the symptoms when it happens. Celebrities even suffer from them regularly \u2013 and Amanda Seyfried and John Mayer are just two celebrities who have stated that they experience severe panic attacks. This could be the reason for many physical symptoms that you experience \u2013 including a tight chest and heart palpitations; panic attacks can even lead to severe cases of fainting.<\/p>\n\n\n\n

According to statistics from the Anxiety and Depression Association of America (ADAA) approximately only 61.7% of people who are suffering from severe panic attacks are receiving treatment for it \u2013 and many people who suffer from panic attacks never manage to get the disorder under control. Panic attacks aren\u2019t a death sentence, and they don\u2019t have to affect you for the rest of your life: Here are 10 useful tricks you can use to overcome a panic attack.<\/p>\n\n\n\n

1. Listening to Music<\/h3>\n\n\n\n

Music <\/a>is well-known for being able to affect the brain in various interesting ways \u2013 many of them still being discovered and studied by science. For example, classical music has been proven to be an excellent study aid, and has led to the release of programs like Young Mozart to encourage learning. Classical music can even increase the growth rate of plants \u2013 so imagine what it could do for your recall abilities. Many people will have a piece of music which manages to hype them up:<\/p>\n\n\n\n

But if you want to stop a panic attack, then you\u2019re looking for a piece of music that is able to relax you instead. Choose that piece of music, and either listen to it when you feel a panic attack coming on, or just close your eyes, take a breath and recall the song: This will naturally help you to get into a calmer state where the panic attack settles itself down.<\/p>\n\n\n\n\n\n\n\n

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2. Herbal Aids<\/h3>\n\n\n\n

Herbs <\/a>are well-documented for being able to help with a variety of ailments \u2013 and there are thousands of pharmaceutical drugs that have their basis in herbal aids first. There are many ways you can experience the benefits of herbs, especially for the chill-out effect that you\u2019ll need in the throes of a severe panic attack. The first, of course, is essential oils \u2013 which are usually diluted and applied to the skin.<\/p>\n\n\n\n

This can help the oil to absorb, and you will feel better as a result. This can also be added to your bath and will manage to relax you \u2013 both mentally and physically \u2013 when you are in need. Some people might also find it useful to travel with a bag of dried herbs \u2013 ideally something like sage or lavender \u2013 which can bring back some calm memories: It has been proven that the human brain better recalls memories when they are attached to scents.<\/p>\n\n\n\n\n\n\n\n

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3. Adjusting Your Diet<\/h3>\n\n\n\n

If you want to be healthy, then you should be sticking to a healthy diet<\/a>. That means you need most of what is contained in the basic food pyramid we all learn about in school. This means that you will need to watch your intake of bad fats through your diet, and make sure you get enough of the good stuff. There are many types of food that can add to mental and physical strain, and it\u2019s usually the type of foods that you already know is bad for you.<\/p>\n\n\n\n

If you are experiencing severe depression or panic attacks, then the problem could be in your diet \u2013 and a few adjustments could be all that\u2019s needed to fix it. There are also certain foods which are known to calm people down, such as cheese and warm milk \u2013 thanks to a compound that\u2019s called tryptophan, a natural mood-stabilizer and sleeping aid.<\/p>\n\n\n\n\n\n\n\n

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4. Distracting Yourself<\/h3>\n\n\n\n

If you have ever experienced a panic attack in your life, especially if it becomes a regular problem in your life, then you should know what the symptoms of a panic attack feel like by now \u2013 especially when they are still in the onset-phases. First, you might find that you experience a feeling of pins and needles in your hands, arms or feet; this is often coupled with a rapid heart rate and quicker breathing \u2013 or hyperventilating<\/a>. The best thing you can do in this case is to distract yourself \u2013 with anything.<\/p>\n\n\n\n

Start counting to ten. Start pacing from one side to the other. Go for your good luck charm or grab the nearest stress ball: Distraction is excellent for taking your mind off what might be causing your panic attack \u2013 and this manages to ground you to the situation and take away the scary edge that is usually coupled with a severe panic attack.<\/p>\n\n\n\n\n\n\n\n

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5. Writing Down Lists<\/h3>\n\n\n\n

Again, we\u2019ve already mentioned that you might be able to spot the symptoms of a panic attack<\/a> when it occurs early on \u2013 for some, it hits suddenly, but for most people who are used to experiencing panic attacks, they can tell long before the panic attack itself actually hits.<\/p>\n\n\n\n

If you have specific issues that are triggering your panic attacks and sending you into overload mode, then you might find it useful to keep a notebook with you and note down the date, time and reason when the panic attack occurs.<\/p>\n\n\n\n

These lists can help you to spot just what triggers a panic attack, and it will likely help you to better deal with it \u2013 and if you decide to get professional help, which is highly recommended for the majority of panic attack sufferers, then you will be able to show them the list and they will be able to help you treat it.<\/p>\n\n\n\n\n\n\n\n

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6. Coping Techniques<\/h3>\n\n\n\n

Just what is a coping technique? It\u2019s anything that helps you to cope with your panic attack \u2013 and most of the things that we\u2019ve already talked about on this list can be called coping techniques because they help you to cope with the onset of a panic attack and hopefully even stop it dead in its tracks. But coping techniques deserves a whole section on its own because it\u2019s important to explain the difference between good coping techniques and bad ones.<\/p>\n\n\n\n

Bad coping techniques, for example, would be choosing to drink alcohol <\/a>whenever the problem occurs \u2013 yes, it might ease the tension, but it will also create a larger problem in the process. Good coping mechanisms would be anything that helps you to take care of the panic attack, but also does not harm your health in any way. Do you have healthy coping techniques for dealing with a panic attack? <\/p>\n\n\n\n\n\n\n\n

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7. Grounding Techniques<\/h3>\n\n\n\n

Grounding techniques is something that you will often see in the realm of public speaking or theatre acting \u2013 and particularly in people who experience severe panic attacks or stage fright when they have to perform in any way in front of people. Grounding techniques help to take your mind off the pressure that your mind has created in the situation \u2013 the thought of \u201cI have to give a speech in front of ten people and I hate public speaking!\u201d \u2013 and puts you back.<\/p>\n\n\n\n

It literally grounds you to the situation, and it will certainly help you cope when you feel the faraway feeling of a panic attack starting to make your heart beat <\/a>faster. Grounding techniques can be simple, like a stress rock or coin, or it can be a technique like touching a microphone to anchor yourself: You will often see this technique utilized on stage by comedians, public speakers and actors.<\/p>\n\n\n\n\n\n\n\n

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8. Breathing Techniques<\/h3>\n\n\n\n

Let\u2019s talk about what happens to your body during a panic attack on a physical level. You should already know what a panic attack does to your mind \u2013 it makes you panic, whether the situation to panic over is rational or not, and in the case of panic attacks it usually is not. When it comes to the physical aspects, you can know that your heart will start to beat faster and your muscles <\/a>will tense up.<\/p>\n\n\n\n

Your body will force you to breathe faster to keep up with the heart rate, and your kidneys might release adrenaline, causing the literal fight-or-flight response that comes along with a panic attack. All of this is normal. How do you counteract the symptoms of a panic attack on a physical level? Breathing techniques \u2013 breathing slowly and rhythmically while alternating between nose-and-mouth breathing forces your heart rate to calm down, and could calm your heart.<\/p>\n\n\n\n\n\n\n\n

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9. Prescription Medication<\/h3>\n\n\n\n

Sometimes, panic attacks go hand-in-hand with other mental conditions \u2013 including depression<\/a>, bipolar disorder and general-anxiety disorder (GAD). In this case, coping techniques will definitely help you to deal with the problem at hand, but it won\u2019t be enough to control it in the long term. It\u2019s recommended that you seek professional help for these disorders, and even for long-term panic attacks \u2013 which could signal the presence of one of these disorders in your life.<\/p>\n\n\n\n

In the case where it starts to affect every area or your life, and in many cases where it is caused by a chemical imbalance, the best way to control it is through a combination of prescription medication (usually prescribed by a doctor or psychiatrist) and the coping techniques this article describes. Using one without the other is often an ineffective method, and the panic attacks just come back: But a combination can help you cope.<\/p>\n\n\n\n\n\n\n\n

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10. Hypnosis<\/h3>\n\n\n\n

The word hypnosis <\/a>originates from the Greek word \u201chypnos\u201d, which means \u201csleep\u201d \u2013 and hypnosis has been effectively used in therapeutic treatment regimens for decades. Hypnosis is far more than what most people think of as stage hypnosis, and its use goes back far longer: It can be used to treat many different kinds of mental conditions and phobias, and it can definitely help you to take the edge off of a panic attack.<\/p>\n\n\n\n

There are some people whom hypnosis might not work for at all, but this is a small cross-section of the population, and most people could benefit from a session with a professional therapeutic hypnotherapist \u2013 especially if they need something to take the edge off of a panic attack when it happens. If you are already seeing a psychologist or psychiatrist for your condition, then suggest hypnosis as a treatment option and see what they think about it.<\/p>\n\n\n\n\n\n\n\n

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11. Mindfulness<\/h3>\n\n\n\n

When a panic attack strikes, it\u2019s easy to get lost in the emotions<\/a> of dread and fear \u2013 causing your mind to spin out of control. One of the practical techniques you can use to manage the situation \u2013 is mindfulness. Mindfulness allows you to focus on the present and understand where you are in the world at that very moment.<\/p>\n\n\n\n

People who experience panic attacks often obsess about the future and aspects of their lives that they can\u2019t control \u2013 such as whether or not you\u2019re going to make the rent this month. It\u2019s important to realize that you can\u2019t fix whatever you’re panicking about right now.<\/p>\n\n\n\n

Try to ground yourself in the moment. A useful technique is to take off your shoes and dig your heels into the ground. Connect the palms of your hands and rub them together while you move your feet around slowly. This technique provides a grounding effect that allows you to connect with the energy of the earth \u2013 calming your senses and lifting the sensations of a panic attack.<\/p>\n\n\n\n\n\n\n\n

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12. Cold Compress<\/h3>\n\n\n\n

The next time you feel like a panic attack is coming on, take an ice pack out of the fridge and hold it to the back of your neck. Move the icepack up and down, from the base of your skull to the bottom of the neck. This strategy allows you to activate the vagus nerve \u2013 the nerve running from the base of your head through the middle of your spine.<\/p>\n\n\n\n

This nerve controls our nervous system<\/a>, and it responds to cold. Wim Hof is a cold-weather specialist and has spent years studying the impact of cold therapy on the vagus nerve. His research suggests that we can control every muscle and nerve in our body by applying cold to the vagus.<\/p>\n\n\n\n

Rub the icepack up and down your neck, close your eyes and control your breathing. Your panic attack should start to diminish in its effect, and you should return to a healthy, functional state of mind.<\/p>\n\n\n\n\n\n\n\n

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13. Vitamin B6 and Iron Supplements<\/h3>\n\n\n\n

Many people who experience issues with anxiety and panic attacks are deficient in vitamin B6. Unfortunately, we can\u2019t obtain this mineral from food, and require supplementation to achieve the necessary levels of the vitamin in our body.<\/p>\n\n\n\n

Vitamin B6<\/a> plays a significant role in the regulation of hormones, especially the production of cortisol and adrenaline \u2013 which are the primary hormones associated with starting a panic attack. When we\u2019re deficient in Vitamin B6, our body is susceptible to the stress response. As a result, we may find it hard to calm down after getting frustrated or anxious with an external stimulus in our environment.<\/p>\n\n\n\n

Vitamin B6 also supports the production of serotonin, a neurotransmitter that gives up feelings of happiness and joy. People deficient in Vitamin B6 may notice that they experience depression and anxiety more often than those individuals with healthy levels of Vitamin B6 in their bloodstream. Include a Vitamin B complex supplement in your diet, and you should notice a significant improvement in your mental health.<\/p>\n\n\n\n\n\n\n\n

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14. Limit Caffeine Consumption<\/h3>\n\n\n\n

Drinking countless cups of coffee during the day or consuming a few energy drinks will dramatically increase levels of caffeine <\/a>in your body. Caffeine is a nervous system stimulant that can activate the fight-or-flight response. As a result, people who drink too many caffeinated beverages throughout the day, have an increased risk of developing anxiety that leads to a panic attack.<\/p>\n\n\n\n

However, drastically reducing your caffeine intake is also not a good idea. The sudden withdrawal of the stimulant leaves your nervous system unresponsive, leading to feelings of fatigue and tiredness that persist throughout the day. It\u2019s a better strategy to slowly reduce your intake by one serving each day until you are caffeine-fee.<\/p>\n\n\n\n

It would be best if you managed this slow step-off from caffeine consumption. Take note of your feelings of energy and well-being at the end of the day, and write down how you feel. Make adjustments to your slow step-off as you see fit, with the goal of quitting caffeine entirely within two weeks.<\/p>\n\n\n\n\n","protected":false},"excerpt":{"rendered":"

Panic attacks are a common disorder that affects a large, and they might not even know the symptoms when it happens. Celebrities even suffer from them regularly \u2013 and Amanda Seyfried and John Mayer are just two celebrities who have stated that they experience severe panic attacks. 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