Everyone experiences panic attacks a little differently, but generally, an attack reaches peak intensity in about 10 minutes. They rarely last longer than an hour, and most symptoms will fade in 20 to 30 minutes. Simply knowing what panic attacks are and how they work can be a powerful tool! Though you may still experience anxiety, you don’t have to fear the attack itself—and you can recover faster.
Deep breaths can also help you stop or prevent hyperventilation, which is a common side effect of panic attacks. If you can, lie down or sit up straight with one hand on your belly and one on your chest. Feel your belly expand as you breathe in, then use your abdominal muscles to push the breath out slowly. Try to deliberately relax your tongue on the lower palette of your mouth as you exhale. This can help your body feel more relaxed.
If you’re sensitive to light or other visual stimuli, it can also help to close your eyes for a couple of minutes while you focus on breathing.
Try holding a small object, such as a set of keys or a stress ball, and turning it over in your hand. Pay attention to the weight of it and how it feels against your fingers. If you have recurring panic attacks, be prepared! Carry around a familiar object in your bag or pocket that you can use, like a small gadget, a gemstone, or a keyring. You might also find it helpful to mentally review who you are and what you’re doing in the here and now. For example, say to yourself, “I’m Christine. I’m 22 years old, and I’m sitting in my living room. I just got home from work. "
Look at 5 objects. Think about each one for a little while: what it looks like, how it works, and why it’s there. Listen for 4 distinct sounds. Where do they come from? What makes them different from one another? Touch 3 different objects. Consider their texture and whether they’re hot or cold to the touch. Identify 2 scents. This could be the smell of your snack, your hand soap, or your perfume. Think of 1 thing you can taste. Identify a taste that’s already in your mouth, eat or drink something, or simply imagine a taste you like in your mouth.
Your mantra could be, “Even darkness must pass,” which is a quote from Lord of the Rings! You could make your mantra a mood or state of mind that you want to manifest, like, “I find calm within myself,” or “I’m okay, and I’m taking things one day at a time. ”
Say you’re anxious about a plane flight and obsessing over the possibility of a crash. Ask yourself, “Am I really in danger?” The answer should be “no. ” You could replace those negative thoughts with logic by saying, “It’s extremely unlikely that the plane will crash. Flying is one of the safest forms of travel. Statistically, it’s much safer than cars or trains. ” If you respond better to positivity, try replacing those fears with a happy thought—like how excited you are to go on this trip with your friends, and how much fun it’s going to be!
Feel free to do this with your eyes closed or open, although closing your eyes may make the process easier. Try going to your happy place right as you feel your anxiety coming on, and practice breathing and relaxation exercises there. Once you feel more relaxed, you can leave the visualization.
If you don’t like the scent of lavender, pick up another soothing essential oil like chamomile, bergamot orange, or jasmine.
Major muscle groups that you can tense and relax include your jaw, mouth (going from a frown to a relaxed state), arms, hands, stomach, buttocks, thighs, calves, and feet. Relaxing your muscles can also trick your mind; once it senses that your body is relaxing, other symptoms (like rapid breathing) will start to fade. You can tense and relax the same muscle group multiple times, but doing it once should work just as well.
If it feels like you don’t have anything to say, keep analyzing situations that trigger your anxiety. Slow down and think about the situations so you can pick out emotions that may have boosted your anxiety. Practice self-compassion as you write your entries and avoid judging yourself or your thoughts. Remember: you can’t control your feelings; you can only control your reactions to them.
Try to listen to music with slow beats (about 60 beats per minute) and relaxing lyrics (or no lyrics at all). Music with faster beats or angry lyrics may stress you out further. Use noise-cancelling headphones when possible, as they help you concentrate on the music and muffle outside stimuli.
You don’t have to walk if there’s another form of moderate exercise you prefer. You could always do some yoga, or go biking, or go swimming (if you have the opportunity).
For example, you could ask your friend to hold your hand during a panic attack and reassure you that what you’re feeling isn’t dangerous or permanent. Consider therapy as well. A mental health professional can give you tools for managing anxiety and a safe space to discuss your fears. Therapy prevents more panic attacks in the long term!
Your doctor can analyze your symptoms and find the best medication for you. Benzodiazepines for panic attacks include Xanax and Valium, while Propranolol is a popular beta-blocker that aids relaxation. In some cases, your doctor might also prescribe a selective serotonin reuptake inhibitor (SSRI) medication like Lexapro or Prozac, which are anti-depressants that prevent panic attacks long-term.
For example, you might realize that your panic attacks only occur in large crowds, or when you’re talking to a particular family member who says things that upset you. After identifying the root cause, you could avoid places with large crowds, or resolve not to spend time alone with the family member who triggers your anxiety, reducing the number of panic attacks you have. If you do something you know might cause a panic attack, you could take time beforehand to relax, breathe deeply, and repeat your mantra so you’re in a calm state of mind from the start.
