What does having a panic attack feel like?
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Symptoms often include:
- Feeling hot, sweating
- A desire to run away or escape
- A feeling of dread like something terrible is about to happen
- Racing heart
- Shortness of breath
- Shakiness
- Physical tension
- Strange feeling in face or around mouth
How to stop panic attacks
The key with how to stop panic attacks long term is to lower your overall stress and anxiety level. Once you achieve that the panic attacks should become less frequent and less severe until they stop completely . So if you are having a panic attack start a positive habit of slow deep breathing and meditating (or listen to a mindfulness audio), do this every day. In the meantime you still need to cope when you are having a panic attacks so here are a few tips to help you cope and let it pass.
What to do if you are having a panic attack now
Here are some tips on how to stop your panic attack if it is happening right now. You will probably find one or two of these tips will work well for you, but try them all and see what is best for you. Save this page ready for when you need it again. Having a plan ready for next time will help you gain confidence that you can control this. Every time you successfully calm yourself down out of a panic attack you are one step closer to stopping them altogether. Here we go, try these tips now:
DO try this:
- Think of a song you like and imagine you can hear it in your head and try to remember it exactly.
- Look at the wall or an object and analyze every detail of it
- Try mindfulness – notice thoughts and let them be don’t fight them, remember they are just thoughts.
- Try to physically relax even if your mind is racing. Imagine from the top of your head down slowly focusing on relaxing each part.
- Close your eyes and don’t fight the panic feeling, focus on it, accept it, let it be and it will pass.
- Recognize and accept that the panic attack will be over very soon. Label the event as “boring” and take the power out of it.
- Try doing a big sigh out, letting out any breath you are unconsciously holding in. Allow a sighing noise to happen if it feels right.
- Breathe slowly and let your mind be quiet – try to think of nothing.
DON’T do this:
Don’t over breathe as this can cause you to feel worse.
- Don’t over breathe as this can make you feel worse
- Do not focus on your heartbeat, it is probably a little fast and focusing on it may make you feel worse.
- Don’t be afraid if you are having a panic attack you will be ok in a short time.
- Don’t focus on symptoms or sensations, focus on something else, something outside of your body.
If you would like to try the Stop Panic attacks self hypnosis download or CD, just click here:
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To read more about panic attacks click here to go to the Mind website