Recognize the signs

A panic attack can occur in any situation, not necessarily in a scary one. one can be on a hike, at a restaurant, or asleep in bed. A strong surge of fear happens suddenly. Then ensue physical symptoms like a pounding heart, sweating, shortness of breath, nausea, chest pain, or trembling. It can take 5 to 30 minutes. Once you learn to know when attacks are happening, you can find ways to stop them.

Have Your Life

People try to avoid panic attacks at all costs. Don’t let fear control your life by avoidance. For example, don’t avoid places because of panic attacks in the past. If you have an attack, stay where you are, if it’s safe. When the attack is over, you’ll realize that nothing really bad happened.

Talk with Yourself

Prior to having an attack, remind yourself that you have an anxiety and not real danger. Try to address the fear directly. Prepare a go-to response like, “This is not dangerous” or “This will pass.”

Don’t Distract Yourself

The best way to deal with a panic attack is not to distract yourself but to acknowledge it. Don’t fight the symptoms. Instead keep reminding yourself that all will pass.

Control your breathing

In panic attacks breathing becomes shallow and fast. Try to slow it down.Close the eyes. Put your hand between your umbilicus and the ribs. Inhale through the nose slowly and deeply. Then let all that air out gently through the mouth. You’ll feel the hand on your belly rise and fall. If it helps, you can count from 1 to 5 on each inhale and exhale. After a few minutes, you should start to feel better.

Keep in the Present

See 5 things around you . Then touch 4 things you can. Notice 3 things you can hear. 2 things you smell. And one thing you taste. keeping your mind in your surroundings will give you something better to do than focus on fear or worry.

H.A.L.T. The Attack

H.A.L.T. = hungry, angry, lonely, tired — If you’re prone to panic attacks, they can be triggers. You may check in with yourself: Am I hungry? Am I angry? Once you pinpoint what’s going on, you can take steps to fix it.

Progressive Relaxation

When you are in the middle of an attack or feeling it coming, tense one muscle at a time and then relax it. Repeat this all over your body until your whole body is relaxed.

Get rid of the ‘What Ifs’

Panic attacks grow on thoughts of “what if.” What if everyone laughs at me? What if my heart stopped? Acknowledge that fear, then shift to “so what?” Sometimes the worst-case scenario isn’t as bad as you think or it seems to you.

Rate the Fear

When you have fear, rate it on a scale of one to 10 every now and then. This keeps you in the moment and reminds you that you are not on the 10 all the time.

Careful With Coffee, Alcohol, Smoking

Caffeine , alcohol and smoking all can trigger panic attacks. Try your best to avoid them. Caffeine can make you nervous. Although alcohol and smoking can make you feel calm at first, they can trigger the attacks later.

Exercise

Exercise lowers stress, which is one of the main causes of panic. A physical activity, especially the kind that gets your heart pumping, can lead to a calmer place. Even a 10-minute walk is beneficial.

Slow Down

Activities that slow your body and relax your muscles like yoga and meditation can calm down your mind and abort the panic attack.