5 Ways to Avoid Panic Attacks

TRANSCRIPT FROM SHOW:

So for anyone listening in the UK we are now undergoing a second lockdown, one which I know will have adverse effects on peoples mental and physical wellbeing, but sadly we are unable to do change the situation we are in.

Therefore, it is essential we all try to at least make the best of the situation and I sincerely hope you all come out of this lockdown, whenever that may be happier, more fulfilled and most importantly healthier too.

Now of course that may seem a stretch, but I am certain we can use this time to reflect, heal or even just active with walks and runs to really allow ourselves to realign and focus for hopefully a nice Christmas or a much better 2021.

But anyways, I thought I would do some solo episodes over this period for which I hope you will find value from.

And todays episode will be around Panic Attacks.

The term panic attack has been getting misused a LOT recently. People tend to use it loosely — but a panic attack is a very specific kind of experience. This is when you suddenly feel an overwhelming amount of stress. It may come from the mind, but it can cause intense physical reactions such as chills or hot flashes, nausea, numbness, shakes, dizziness or in the worst of cases, a temporary loss of consciousness.

Full Video version: https://youtu.be/0XMl3gZGC84

Frequent panic attacks can become a hindrance in your daily life. But there are ways to control them, too. Here are 5 ways To Prevent Panic Attacks:

1. Deep breaths

Breathing is the way our bodies get oxygen. When you’re starting to get anxious, one of the first things that happen is that your breathing gets irregular, shorter, even if you don’t realise it. This limits the amount of oxygen that makes it to your brain — triggering a stress response that can fling you into a panic attack.

When you begin to feel anxious, the first thing you should do is do some breathing exercises. This is one that doesn’t require remembering anything, you just need to listen to your body,

Breathe in slowly through your nose, until you take a full belly breath.

Breathe out just as slowly through your mouth,

You’ll feel tingles in your chest and ears, that’s the anxiety leaving with each breath.

Repeat until you feel better (it can take a few minutes, keep at it, you’ll get there)

2. Catch it early on

It’s easier to stop a panic attack at it’s earlier stages. If you’ve struggled with anxiety and panic attacks for a while, chances are you know the early signs of one. These signs are different for everybody. Some experience an irregular heart rate as their first sign, some have trouble breathing, others experience dizziness that slowly gets worse until they pass out.

If you can figure out where your panic attack begins, you can immediately jump into breathing exercises and calm yourself down before it gets to an actual panic attack. With time, you can learn how to avoid them before the first signs even show up!

3. Close your eyes

If you’re in a very busy environment with too much going on, the stimulation from the environment can make your panic attack come on a lot faster. Since this is usually in public places you can’t exactly resort to someplace that feels safe like your bedroom, the next best thing is to close your eyes and take yourself “out” of the environment.

Then, you’re only dealing with the noise, inside and outside of your head. Here, you revert back to simple breathing exercises, slowly relax your shoulder, unclench your hands and try to make your mind and body relax.

Try to envision the anxiety travelling from your mind, down through your shoulder, making its way out of your body through your feet. This will stop a panic attack right in its tracks.

4. Go to your happy place

Panic attacks can be brought on by a lot of things. Often, it’s because you just have too many things in your mind. When you feel overwhelmed to the point that you can feel your thoughts getting jumbled up, try to get away from this “place” in your head.

Think of a place that calms you, feels safe. This is different for everyone, it doesn’t have to be the thought of a beach or a vacation, it can be something as simple as your bedroom or your favourite corner of your home. Picture yourself being in this place. Then, breathe. You’ll start to calm down soon enough.

5. H.A.L.T

HALT is an acronym for Hungry, Angry, Lonely, and Tired. The feeling you get when you’re experiencing any one of these 4 things can amplify and cause your body to go into a panic. If you feel yourself suddenly going into a panic attack without anything triggering it, it can be helpful to ask yourself “Am I hungry, angry, lonely or tired?”

And so with that, I hope these truly help you and more importantly do not hesitate to reach out IF you ever just need a soundboard, a chat or someone to listen to you.

Thanks for tuning in.

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