If there is one element of mental health that isn’t easy to cope with, it’s panic attacks. Mainly because unless you know the triggers of yours, they can happen at any point in the day without warning. A lot of information is out there about the fact that women are more likely to suffer from panic disorders than men, but that doesn’t mean that men don’t deal with them, too. Panic attacks can happen to anyone at any time, and usually they are the product of a lot of stress being built up.

There are a ton of articles out there that tell you how to prevent them from happening and give you tips on where you can buy CBD oil so that you can relax enough not to have them. The problem is that most people can’t tell when a panic attack is about to happen, and so they can’t prevent something that they can’t feel coming. The best thing to do is learn to dial down the panic while you’re in the throes of the attack. This article here can tell you what the symptoms of a panic attack are, but in the meantime, here are some of the things that you can do to make a panic attack more manageable while it’s in process.

Panic attack Panic disorder

See The Signs. A panic attack manifests in different ways for different people, but when you have yours you’ll know about it. Sometimes recognising your own panic signs can help you to get through to the end of the episode, because you know you’re not actually having a heart attack or dying – even when it feels you are.

Reflect, Not React. Writing down the scary thoughts that occur during a panic attack, like the little voice that tells you you’re going to suffocate, can really help. You can read the words and out loud tell yourself that you aren’t suffocating, it will pass. Something as simple as this can really make a difference to the experience.

Breathe. A big sign of a panic attack is a lack of being able to breathe. It feels like your lungs have decided to stop working. During an attack, you may find that you are panting and breathing in a shallow way, which is actually preventing the right amount of oxygen getting to your brain. Place your hands on your tummy and chest and feel yourself breathing deeply to get through the attack.

Ground Yourself. The attack has started, so it’s time to find the five senses. Find five things you can see and say them out loud. Find four things that you can smell and say them out loud. Find three things that you can touch and say them out loud. Find two things that you can taste and say them out loud. Find one thing that you can hear and say it out loud. All of these can distract your mind and ground you.

Panic attacks are not a joke or something to ignore. It’s a symptom of further pain. Recognise and move forward.

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