Tips on lessening symptoms of panic attacks

By: Marilyn

Panic attacks are fairly common. However, they are unpredictable and when experienced, can be difficult to manage and overcome. As stated by the National Institute of Mental Health, panic attacks can cause symptoms such as sweating, rapid heartbeat, the feeling of discomfort, nausea, difficulty breathing, and numbness of the hands. Below are some helpful tips to help reduce panic attacks. 

Smelling Lavender

The essential oil lavender can help alleviate panic attack symptoms as it allows your brain to focus on the smell.  Studies by US national library of Medicine explained that lavender helped anxiety be reduced effectively. By inhaling the scent, putting it on your clothes, or even using an essential oil diffuser, this oil can help relieve your anxiety/panic attacks by giving your brain a sense of calmness. You can purchase lavender oil at many local grocery stores, and even on Amazon!

Breathing Exercises

Another tip to reduce a panic attack is by allowing your body to take a moment and learning how to manage your breathing .  Deep breathing helps relax your body and symptoms. Allowing your body to take deep breaths, can make you feel in control, and help reduce that “chest tightness” feeling. Breathing in deeply through your nose and breathing out slowly through your mouth helps control your breathing. Another way to do this could be by holding your breath and counting to ten. Finding more ways to manage and practice your breathing in techniques that work best for you, will allow you to take control of your breathing and can potentially help lessen the symptoms during a panic attack.

Exercising 

According to Harvard Health, physical activity can help reduce symptoms associated with anxiety, which is a leading reason that causes panic attacks. Getting active also helps release endorphins, which aids in reducing stress. By engaging in exercises, which can range from simple walks to runs, or even sports, finding a way to stay active helps reduce muscle tension which helps reduce the feeling of anxiety. Find activities that best suit you! Go for a walk with a friend, with a pet, take a run around the city or play your favorite sport. By creating a routine and setting goals you are helping ease your anxiety. 

Finding Distractions

During a panic attack, finding a distraction can be helpful and aid your body is focusing on something else. Some simple distractions include petting your pet, calling/texting a friend, finding a quiet spot to sit, listening to music, picturing yourself in a safe, happy place, etc. Learning how to distract yourself during a panic attack can help calm you down, as your brain is focusing on something besides the racing thoughts and symptoms. 

 

Trying some of these tips can help reduce your symptoms and feelings during a panic attack. While panic attacks cause overwhelming feelings and emotions, it’s important to take control and tell yourself positive thoughts and push away the negative ones. If these panic attacks happen often, consider consulting with your general doctor and remember it’s okay to ask for help. 

Edited by: Noah