Panic can be an intimidating force, but there are strategies for surviving an attack.
Strategies can help, such as mindfulness, grounding, and allowing yourself to feel.A panic attack is a dreaded experience. Your heart races, you can't breathe. Often, you can't tell if you are dying.
It's no surprise that several individuals begin to avoid places or other situations that they believe could trigger this, sometimes to the extreme of confining themselves to their home, as in the case of agoraphobia.time. Occasional panic attacks are normal. Yet, when panic begins to"call the shots" regarding what you can and cannot do when someone feels they need to avoid things to avoid the panic, it interferes with life.
So, how can you get through a panic attack when one shows up? Everyone's methods are different. What follows are survival strategies drawing from acceptance and commitment therapy and otherI know this sounds so counterintuitive. No one wants a panic attack. Yet, in the midst of one, the panic is already present. Invite it in. Notice it.It's hard to be curious when you are anxious. And it's hard to be anxious when you are curious. The goal is not to chase the panic attack away.
One behavioral strategy—paradoxical intention—rests on asking your body for the opposite of what you want. This lets you know that you are not afraid. I will tell myself, how high can I get my heart rate up this time? It helps.The outdoors release you from the containment of a building and greet you with cool, fresh air. This can be soothing. You may find squirrels playing in the trees or see a flower. These sights can be anchors pulling you back to the present moment.
Cool water can activate the mammalian dive reflex, helping you to calm down quickly. Focusing on the feel of the water and the smell of your care products can also help to ground you.Sometimes we need to move. The energy from the panic needs to go somewhere. This is where walking helps. Walking andto any one sense can help you regain your grounding. This might be focusing on vision and the colors around you. It could also be in listening to music.
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