subject: How to Stop Panic Attack and Anxiety While They Are Occurring [print this page] How to Stop Panic Attack and Anxiety While They Are Occurring
You are on your way to work. You take the usual route going to the office when suddenly, something happens to you panic attacks! When you have anxiety disorder and its symptoms manifest, what do you do to calm yourself? Here are steps that you can follow on how to stop panic attack and anxiety.
Breathing technique
Do this by inhaling through your nose and then exhaling through your mouth. Count every breath and be sure to total 3 counts in every inhale and exhale that you take. This will help you avoid running out of oxygen that can cause you to collapse. However, if you are hyperventilating, the best thing to do is to get a paper bag or envelope where you could breathe into. Your goal is to bring your breathing back to a slower pace. But if you don't have a paper bag or envelope within your reach, you may hold your breath for short times and you will achieve the same goal.
Stop and Replace
The stop and replace technique is done by eliminating the anxious thought and replacing it with a soothing thought. For instance, if you are anxious and panicking about a meeting where you will do a presentation, stop fearful thoughts immediately by thinking about a successful proposal meeting. You could also think about that family vacation that you have always been looking forward during the whole week.
Divert your attention
Panic attacks are further reinforced by focusing on the cause of panic. If for instance, anxiety attacks while you are on the road, you should remove your attention on how dreadful that meeting with the company executives will be and divert it to the wonderful things that currently surrounds you. So if there are shops and boutiques along the way with nice product displays, you can amuse yourself with these wonderful sights.
If possible, call a loved one immediately
Thanks to technology because through your mobile phone, you can always talk to a loved one even if you are far from each other. Especially during panic attacks and you're all alone, call a family member or a friend that he may immediately come to your assistance. A loved one can even bring you to the nearest hospital for medical attention. So always keep that phone in handy for incidents like this.
Allow yourself to relax
During panic attacks, it is possible for your body, particularly your muscles, to experience some tension. So find a safe spot to rest for a while and allow yourself to relax as you breathe calmly. Massage your legs and arms to ease pressure and just relax your facial muscles instead of locking your jaws. And if in case a loved one is already around, ask him to do the massaging for you. He may do this by particularly focusing on your palms.
These tips on how to stop panic attack and anxiety can really create wonders for you. So the next time the unfortunate incident happens, just remember the steps on how to stop panic attack and anxiety that you may be able to go to your destination safely.
