I've Had Multiple Panic Attacks Today. What now?
What’s a Panic Attack
A panic attack is like your body's fire drill, but it happens at the worst times—randomly. Imagine feeling an overwhelming sense of fear and doom, coupled with physical symptoms like a racing heart, shortness of breath, trembling, and sweating. It's like your body is convinced there's a lion in the room, even if your logical mind knows there isn't. They usually peak within a few minutes but can leave you feeling pretty shaken for a while after.
Handling a Panic Attack
Handling a panic attack is all about riding the wave. Here are a few things you might try:
Deep Breathing
Slow, deep breaths can help calm your nervous system. Try inhaling for a count of four, holding for four, and exhaling for four.
Grounding Techniques
Focus on your senses. Describe your surroundings, touch something nearby, or listen intently to a specific sound. This can anchor you to the present moment.
Challenge Negative Thoughts
Remind yourself that it's a panic attack, not a life-threatening situation. Try to identify and challenge irrational thoughts that might be fueling your anxiety.
Progressive Muscle Relaxation
Tense and then gradually release each muscle group in your body. This can help release physical tension.
Mindfulness or Meditation
Practices that focus on the present moment can be helpful. Paying attention to your breath or using guided meditation can bring your focus away from anxious thoughts.