![]() Learn more about grounding techniques here. Grounding techniques such as this can help people dealing with panic attacks, anxiety, and trauma. This may be something like a smooth stone, a seashell, a small toy, or a hair clip. If the person has recurring panic attacks, they can carry a specific familiar object to help ground them. This technique can help reduce the symptoms of a panic attack. As the person looks at the item, they may want to think about how it feels, who made it, and what shape it is. When a person becomes overwhelmed with distressing thoughts, feelings, or memories, concentrating on something physical in the environment can help them feel grounded.įocusing on one stimulus can reduce other stimuli. Sitting in a quiet place will create some mental space, and it will make it easier to focus on breathing and other coping strategies. This could mean leaving a busy room or moving to lean against a nearby wall. If possible, try to find a more peaceful spot. Sights and sounds can often intensify a panic attack. Learn more about essential oils for anxiety here. If the person dislikes the smell of lavender, they could try replacing it with another essential oil that they prefer, such as bergamot orange, chamomile, or lemon. However, people should only purchase it from trusted retailers. Try holding the oil under the nose and inhaling gently, or dabbing a little onto a handkerchief to smell. Many studies report that lavender can help relieve anxiety. ![]() Lavender is a common traditional remedy known for bringing about a sense of calm relaxation. Smell some lavenderĪ soothing scent can help relieve anxiety by tapping into the senses, helping the person stay grounded and giving them something to focus on. In these cases, the person can try focusing on doing something they enjoy instead. It is worth noting that for some people, deep breathing can make panic attacks worse. People can also try using 4-7-8 breathing, or “relaxing breath.” With this technique, the person breathes in for 4 seconds, holds the breath for 7 seconds, then exhales slowly for 8 seconds. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to 4 on both the inhale and the exhale. Instead, try to breathe slowly and deeply, concentrating on each breath. ![]() This type of breathing can make feelings of anxiety and tension worse. Panic attacks can cause rapid breathing, and chest tightness can make the breaths shallow. Take deep breathsĭeep breathing can help bring a panic attack under control. Panic attacks tend to reach their most intense point within 10 minutes of their onset, and then the symptoms will begin to subside. Try acknowledging that this is a brief period of concentrated anxiety, and that it will be over soon. Remember that it will passĭuring a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however scary it feels at the time. The sections below will look at 13 methods that people can use to help regain control and reduce the symptoms of a panic attack. Panic attacks can create various physical and emotional symptoms.
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