Panic attacks can blow out of proportion if it is not stop on its tracks. Sufferers of this mental illness probably know that when panic attacks started to manifest, it is hard to keep it a bay. But professionals specializing in panic attacks treatment said that it is possible to manage the symptoms and possible lessen their effects.
If you or someone you love is suffering from this disease, here are some tips that can help you deal with panic attacks:
- Bring a toy with you
This is not about playing while having a panic attack episode. It is more about shifting your focus so the sufferer would not deal with the emotions that he/she is feeling. If you feel that the symptoms of panic attack are starting to overwhelm you, bring something that would divert your attention to it. Simple toy like Rubik’s cube can help lessen the symptoms of panic attacks. You can also try bring a book with you. So when you feel that you are getting anxious and a little panicky, you have something to read to take your mind off that unnerving feeling.
- Draft your mantra
When you are suffering from panic attacks, it is easy to succumb to the negative emotions that you are feeling. But on the onset, you can use your will to win over the symptoms. Creating a mantra will help you on enforcing your free will and determination during the times when the symptoms of panic attack starts to take over. Repeating your positing mantra will definitely help you to ward off the feeling until it is gone. As simple as “I can do this!” or “I will not let this feeling win!” can be a lifesaver.
- Use breathing apps
Yes, you read it right. If you are having trouble breathing during a panic attack episode, you can use breathing app to control your breathing. The MyCalmBeat has a feature to help the user control his/her breathing by providing tools that would help a person to calm and relax.
- Cuddle your pets
Pets can be very useful around home, but they can also be your go-to if you feel that the symptoms of panic attacks. By simply hugging your furry friends, you will immediately feel a sense of relief and calmness. You can also hug your close friends or let them hug you.
- Try the RAIN method
The RAIN method means Recognize-Allow-Investigate-Not Let it Define You. When you are feeling something amiss or suddenly feel anxious and panicky, try to name the emotions first. Once you identify the feeling, allow it for a while and make friends with it. When you accept that it is there, try to know what you can do to quell such feelings and not let the emotion affect or define you.
Read more about panic attack treatments here.