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How to recover from a panic attack



Having a panic attack can be very daunting, but they are usually not harmful to your health. During a panic attack, you may feel intense fear and loss of control, along with creepy physical symptoms, such as shortness of breath and rapid heart rate. [1] Panic attacks usually last for 5-20 minutes, but you may experience symptoms for up to 1 hour. [2]

[ Edit ] Step

[ Edit ] Calming Yourself Down

  1. Use positive self-talk to counter your anxious thoughts. A panic attack can be really scary, and you may feel you have a medical emergency or have lost control. Reminding yourself that you are experiencing anxiety and will feel better can help you calm down faster. Tell yourself that this is only temporary and that things will get better. Continue to tell yourself until your panic attack attacks. [3]
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    • Tell yourself things like: “This is temporary. I feel better soon, "" This is scary but it will end soon "and" I will be okay. "Repeat the statements until you feel better.
  2. Do deep breathing exercises to help relax your body. Lie down or sit straight up. Place one hand over your chest and one hand over your stomach. Slowly breathe in through your nose and breathe in the air. into the stomach. Then, exhale slowly through the mouth. Continue for 5-10 minutes. [4]
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    • As you breathe, you should feel the hand over the stomach go up and down, but The hand over your chest should stay in place.
  3. Picture soothing and positive images in your mind. Visualizing things that make you happy is not a cure for panic attacks but can help you recover faster. Find your happy place and imagine you are there, or simply think of people, things, places or memes that make you feel good. [5]
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    • For example, you can imagine the beach or a cozy ski resort. You can also think about your pet juror, your best friend or a happy memory.
  4. Performs progressive muscle relaxation to release muscle tension. You may feel a very long-lasting tension in the body that can make it difficult to feel calm. To release it, sit or lie down and get comfortable. Start at the toes, tighten each muscle group and then release it. Take long, deep breaths as you go from toes to shoulders. [6]
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    • You should feel relaxed after doing so. If not, try doing it again.
  5. Talk to someone you trust to relieve your stress or anxiety. Expressing your concerns or worries can help you feel better. Contact a friend, loved one or therapist so you can breathe. Tell me what you are going through, what you think triggered your attack and how you feel right now. [7]
      Reset after a panic attack Step 5.jpg
    • It can help if you have a list of people you can call or visit if you need to talk.
    • Writing your thoughts can also help. If you don't feel like talking or not sure who to call, print out all your thoughts on paper or in a word processor.
  6. Use aromatherapy to help you relax and recover. Smelling soothing scents can help you get better faster after a panic attack. [8] Use a scent like lavender to help you feel calm or a scent like orange to boost your mood. Just snap the oil for a simple alternative, or put essential oil in a diffuser to fill the room with scent. [9]
      Reset After A Panic Attack Step 6.jpg
    • If you like, you can get a aromatherapy lotion that you can rub on your skin when you feel overwhelmed.
  7. Try yoga to soothe your mind and body. Yoga helps you relax immediately after a panic attack and can help you avoid future attacks. Take a yoga course to get professional instruction if you can. You can also try a yoga video workout. When you recover from a panic attack, do your favorite yoga poses to help you feel calm and connected to your body. [10]
      Reset after a panic attack Step 7.jpg
    • You can find yoga classes at a local gym or yoga studio. If you prefer a video exercise, there are several options online or you can buy a yoga DVD.

[ Edit ] Caring for Yourself After a Panic Attack

  1. Engage your 5 senses to help the ground you in the moment. A panic attack can make you feel disconnected or disoriented. Fortunately, doing a basic exercise can help you feel better. Focus on what you can see, hear, smell, feel and touch. This will help you feel more connected to your body. [11]
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    • For example, you can say to yourself something like "I can see sunshine and clouds in the sky, I hear birds chirping, I feel the heat from the sun, I smell lotions on my skin and I taste a mint. "
  2. Satisfy your physical needs to help you feel better. After a panic attack, it is normal to feel exhausted. Eat a healthy meal or snack and drink plenty of water to help you feel better. You can also rest and relax until you feel better. [12]
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    • Listen to what your body needs. If you feel you have to move around to release nervous energy, do it instead of resting.
  3. Do an aerobic exercise to improve your mood. Exercise helps you to be calmer and happier, so it helps you cope after a panic attack. [13] 30-minute workout to help you deal with anxiety. Choose a moderate exercise, like the quick walk, which will not be too strenuous for your body. [14]
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    • For example, you can take a walk outside or dance with your favorite songs.
    • It's okay to split your workout into three ten minute blocks if it's easier for you.
  4. Limit your sugar intake until you start to feel better. Sugar is a stimulant, so consuming too much can change your mood. In some cases, this can trigger or aggravate an attack, even if you have just had one. Minimize your sugar intake while recovering from a panic attack. [15]
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    • You may be tempted to eat sweets or sweets to help you feel better, but try not to. It can actually make you worse.
  5. Refrain from caffeine, alcohol, smoking and drugs after a panic attack. Stimulatory and depressive can aggravate or trigger panic attacks. While you are in recovery, focus on trying to calm yourself. Stay away from topics that can make you worse. [16]
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    • You can even eliminate them from your diet completely to help you manage your panic attacks.

[ Edit ] See a doctor or therapist

  1. Get immediate medical attention if this is your first panic attack. You probably don't have to worry, but panic attacks have the same symptoms as other more serious conditions. To be on the safe side, contact immediate medical care to make sure you have a panic attack. You may experience a mixture of the following symptoms during a panic attack: [17]
      Recovering after a panic attack Step 13.jpg
    • Feelings of fear or danger
    • Loss of control and / or release from reality
    • Fast heart rate [19659022] Sweating and shaking
    • Shortness of breath
    • Chest pain
    • Chills or hot flashes
    • Nausea or cramps in the abdomen
    • Headache, dizziness and dizziness
    • Dimming and tingling [19659010] Working with a doctor deal with panic attacks. Although panic attacks may be recurrent, treatments are available. You may be able to prevent future attacks or recover from them faster. Talk to your doctor to learn which treatment options are best for you. [18]
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      • Your doctor may prescribe an anxiety drug or may refer you to a therapist. [19659010] Engage in conversation therapy to help you deal with panic attacks. Dealing with panic attacks can be difficult, but a therapist can help. Your therapist can help you manage your worries and can help you learn new management strategies. Ask your doctor to refer you to a therapist or find one online. [19]
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        • Your therapy sessions can be covered by insurance, so check your benefits.
      • Ask your doctor if medication can help you manage your symptoms. If you have severe anxiety and panic attacks, you and your doctor may decide that medication is the right treatment for you. Talk to your doctor about available medications. Your doctor may prescribe any of the following drugs: [20]
          Recovering after a panic attack Step 16.jpg
        • An antidepressant, such as selective serotonin reuptake inhibitors (SSRIs) or tricyclic antidepressants
        • Pregabalin or clonazepam to help with din71 with 71 ] [ Edit ] Tips
          • Your body needs sleep, and getting too little sleep can contribute to your anxiety and panic attacks. Try to sleep 7-9 hours a night to help you manage your anxiety. [21]
          • Join a support group to help you manage your panic attacks. You can share your experiences and possibly learn from others who have been in your shoes. [22]

          [ Edit ] Warnings

          • Although panic attacks are not harmful to your health, they do share symptoms with other more serious conditions. Get medical treatment if you are not sure what you are getting is a panic attack or if you feel anxious about your symptoms. [23]

          [ Edit ] References

          1. [1945 https: //www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021 [19659081] ↑ https://www.nhs.uk/conditions/panic-disorder/
          2. [1945 https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid = uf8358
          3. https://myhealth.alberta.ca/Health/aftercareinformation/pages/ terms.aspx? hwid = uf8358
          4. [1945 https://www.nhs.uk/conditions/panic-disorder/
          5. https://www.helpguide.org/articles/anxiety/ panic-attacks -and-panic-disorders.htmebrit19659088vard ↑ https://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm
          6. https://www. nhs.uk/conditions/panic-disorder/
          7. https://health.clevelandclinic.org/stressed-out-aromatherapy-can-h elp-you-to-feel-calmer /
          8. https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027
          9. [1945 https://www.mind.org.uk/information-support / types-of-mental-health-problem / anxiety-and-panic-attacks / panic-attacks /
          10. [1945 https: // www. mind.org.uk/information-support/types-of-mental-health-problem/anxiety-and-panic-attacks/panic-attacks/ebrit19659094 Dollars https://www.mayoclinic.org/diseases terms / panic attacks / diagnosis treatment / drc-20376027
          11. [1945 https://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm
          12. https: //www.nhs.uk/conditions/panic-disorder/
          13. https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=uf8358
          14. [1945 ] https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
          15. https://www.mayoclinic.org/diseases-conditions/ panic attac ks / symptom-causes / syc-20376021
          16. https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027
          17. https: / /www.nhs.uk/conditions/panic-disorder/strong19659102strong↑ https://www.helpguide.org/ar ticles / anxiety / panic-attacks-and-panic-disorders.htm
          18. https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027
          19. [1945 https://www.mayoclinic.org/diseases-conditions/panic -attacks / symptom-causes / SYC-20376021

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