How to Handle Panic Attacks

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Panic attacks have become part of our lives and we are so used to it that we tend to take it in our stride. But therein lies a problem. If we continue to accept panic attacks and play with it, then we are making ourselves prone to health problems. Here are some simple steps you can use to handle panic attacks.

1. Slow Down Your Breathing

A symptom you will notice immediately on the commencement of panic attacks is raping breathing. This brings in more oxygen into your body and reduces the carbon dioxide levels. High levels of oxygen during panic attacks are signs of constriction of the blood vessels in your extremities as well as in your brain. Breathe slowly or better; breathe out into a paper bag. This will result in you breathing back in some of the carbon dioxide you exhaled. The air that you breathe in from the bag will help you bring back the carbon dioxide and oxygen levels to normal.

This will dilate the constricted blood vessels and help you relax your body. You will climb down from a hyperventilating state to a state of near normalcy. Then you can slowly gain control over your functions.

2. Excuse Yourself From The Panicky Situation

If you are caught in a tight situation that has caused you panic attacks, then try to excuse yourself from it. You cannot excuse yourself from traffic jams, or crucial meetings or speeches, or from a life threatening situation. But whenever you can, you must.

Excusing yourself from such a situation allows you time to break contact and focus either on devising a strategy to solve the problem or fight the cause of panic attack. Often taking a break and going for a short walk outside your office when you notice panic attack symptoms dulls the attack. It gives you time to recover. You can come back with better concentration and understanding. Alternatively you can sip coffee or tea which will elevate your mood. Desist from eating high calorie foods as a way to handle panic. This will act conversely and affect your health.

3. Play Or Listen To Soothing Music

Listening to soothing music calms down your nerves. That is why in many offices, gentle slow soothing music is played over the public address system. This keeps the employees relaxed and helps them concentrate on their job.

Many therapists recommend listening to music as a way to bring down the intensity of panic in patients who regularly suffer panic attacks or find it difficult to control their attacks. Listening to relaxing music encourages the body to release mood elevating hormones and reduce the quantity of adrenalin. This will reduce your heartbeat and breathing.

4. Talk To Someone Who Will Listen

This is sometimes the most effective thing and has a long term effect. Moreover this also helps in strengthening the bond between the individuals. If you are in your office and find panic taking over your mind, then take a break and talk to someone. If everyone else is busy then call your home. Talk to your partner or your mother. They will listen, sympathize and console you. May be they will encourage you to face the situation with courage, vigor and a positive attitude.

Sometimes a few loving words can do wonder and provide the much needed confidence boost. You can also talk to a friend who understands you. But most times, talking to a senior person who has a positive attitude works better as their words can prove to be wise.

5. Picture Yourself at Your Favorite Place

Often when we are tense or bored, we long for our favorite places. We dream of being there, to be able to enjoy the scenes and the experiences. If you are trapped in the confines of your workplace and do not have an escape route, then think for a moment.

Think of the times when you were happy, the weekends you spent with your family indulging in mischief. Or when you took a hike to the forest nearby and smelled the scent of raw unpolluted nature. Such memories often bring back the feeling of happiness. A few minutes spent in the thoughts of your favorite places or memories, can bring back the spirit and cheer you. You can keep a picture of your favorite scenes or memories in your purse to view at times. This helps in beating back panic.

The next time you find yourself in the crushing grip of panic attacks, try any one or all of these simple steps. You will certainly be able to find a way to control and possibly overcome your panic attacks.