A staggering 6 million US adults — that’s how many suffer from panic disorders. It also affects more females than males, with women having twice the risk of developing it.
Worse, some people suffer from a panic disorder that lasts their entire lifetime. In fact, lifetime panic attacks affect almost one in four people.
These are sobering statistics, but that doesn’t mean you can no longer cope with a panic disorder. There are ways to stop an anxiety attack, and even help you prevent one from taking place.
Ready to conquer the overwhelming fear and anxiety that your panic attacks bring? Then read on as we’ve rounded up five tips to help you do just that!
1. Take Deeper, Longer Breaths
Panic attacks can trigger sympathetic nervous system functions. When this happens, symptoms like a faster heart rate and higher blood pressure can occur. It can also induce sweating and constrict the blood vessels.
Moreover, previous research has linked cardiac and respiratory activity with anxiety and emotions. Researchers have also established that deep breathing reduces SNS functions. By reducing these functions, it may also help ease the symptoms of a panic attack.
That said, taking deep breaths is one of the best ways on how to recover from a panic attack. It also works on preventing attacks.
Either way, try to control your breathing and take deeper, longer breaths pre- or during an attack. This may also help lower your risks of hyperventilating.
2. Consume Some Cannabidiol (CBD) Oil
Many studies have found strong evidence that establishes cannabidiol’s (CBD) anxiolytic effects. Researchers note that CBD has the potential to treat anxiety and panic disorders. In fact, many scientists support its use as a treatment for OCD and PTSD.
That said, you should consider taking CBD oil for panic attacks. Its anti-anxiety effects may help reduce an attack’s overpowering physical and emotional symptoms.
3. Take a Walk
While you’ll often hear this statement in heated situations, science backs it up. Walking is a form of light exercise, which prompts the release of the hormone “endorphins”. These natural chemicals have shown to reduce anxiety, boost moods, and help relax the body.
Walking, jogging, and even short sprints are a few ways to stop an anxiety attack. Give these a try the next time you’re about to or are having a panic attack.
4. Walk Away
Just like actual walking, leaving the area can help stop, or at least lessen the symptoms of a panic attack. This is especially true if the location is full of stimuli, such as bright lights or sounds. These can make a panic attack worse, so it’s best that you walk away to find a quieter, calmer spot.
5. Distract Yourself by Focusing on Only One Thing
Focusing on something else other than your panic attack symptoms may help you calm down. Rather than thinking about your fear, focus your attention on a nearby object.
This can be a curtain that’s swaying in the wind or a faucet that’s dripping water. Whatever it is, concentrate on that object and describe as much as you can about it to yourself. Soon, you may feel your negative emotions simmering down and your symptoms going away.
Stop an Anxiety Attack before It Completely Takes Over You
Anxiety attacks may not be life-threatening, but their symptoms may be so frightening. They may be so intense that they may make you feel like you’re on the verge of death. The tightness in your chest may even make you faint.
The bottom line is, panic disorders can have a severe effect on the quality of your life. That’s why as early as now, you should master these techniques to stop an anxiety attack. They can help you control your emotions better, which can then help ease your symptoms.
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