A panic attack (often confused as an anxiety attack) can feel like the end of the world, and that is not an exaggeration. One of the most common symptoms is the "feeling of doom". You may feel like you are going to black out and never wake up again.
Believe it or not, this is "normal". By normal, we mean for a panic/anxiety attack which is becoming more common in our fast-paced, everything at your finger tips, kind of world we are living in.
But here are some things that can help prevent or stop an attack, or push one away. These unique can help you learn how to stop a panic attack or anxiety attack. I went from having one every night to once or twice a year. You can too!
1. Ginger Chews or Ginger Ale This may sound strange; I didn't believe it at first myself, but sometimes panic/anxiety attacks start because of a build up of gas that your body doesn't know how to handle. Consuming some ginger, whether you drink some ginger ale or eat a ginger chew, can help relieve any gas build up. Ginger also helps with heart health and digestive issues. So if your anxiety is not gas related but is exaggerated by an upset stomach or fluttering heartbeat, it's still worth a try. Maybe even the placebo effect will kick in. If it works, it works. Just use in moderation due to the high sugar content.
2. Buddy System Find a buddy that you can signal to when you are in a group and start feeling anxious, or someone that you can call when you are alone. Panic attacks and anxiety attacks typically come out of nowhere without warning. And remember that "feeling of doom" we mentioned? Just having someone that knows you are feeling "unwell" or "freaking out" internally, can really help to ease your mind. That way, in the event something did go wrong, you have someone that can help you or call 9-1-1 in case of an emergency. You don't have to go through it alone, so don't.
3. Repeat Your Symptoms
Say your symptoms out loud and eventually you will start to recognize when you've felt them before. Remind yourself that this is familiar, you've been here before, and you made it out ok. You will live through this. And, if you obeyed tip 2, your buddy will help if it does becomes more serious.
4. Grounding
This can help bring you back to the present moment and it can help distract you from your anxiety or anything that may be overwhelming you. Without any judgement or frustration, take a moment to notice what you smell. Then focus on what you hear. Next, what do you feel? Lastly, focus on what you see. Focus on each sense separately, for at least a minute each, so you do not get overwhelmed or over stimulated.
5. Remind Yourself You Are Alive
A "feeling of doom" can make you feel like you are dying. But please note, it is not possible to die directly from an anxiety attack. Anxiety attacks are intense episodes of fear. Unless something else major happens, you will continue to live through this moment. It helps me when I feel my pulse or look into my eyes in the mirror. This is a reminder to me that I am alive and I will be fine. Note: feeling your pulse does not work for everyone and may even make it worse for some.
6. Belly Breathing
There are a few different ways to breathe. This is our favorite. Breath in your nose, through your chest AND into your belly. Hold for 2 - 4 seconds then breathe out through your nose until you have no air left. Try this a few times. When you are on the verge of hyperventilating, doing this belly breathing technique can help you refresh.
7. Befriend Your Enemy
This is probably my favorite tip. It may seem silly, as most of these tips might, but try to welcome an oncoming attack. Let it know that it is welcome and that you are not afraid of it. Maybe even have conversation, ask how it's doing today. Say you missed it if it's been awhile. Treat it as a friend. This mindset takes away all the power from the overwhelming feelings of fear and anxiety and gives that power back to you. Your mind is extremely powerful, use it for good.
Feel free to share these tips or share your tips with us. We help ourselves when we help others❤ You can also watch, listen, or share the video version below
With love and care,
Miranda Jones CEO of Celebrate MiLIFE
P . S . Adapt
The worst part about anxiety is that it learns. As you learn and become familiar with your common symptoms and how to treat it, it will change and adapt until it feels so different and unrecognizable. Just keep this in mind and adapt along with it. Eventually you will become an expert and these attacks will become less and less common.
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