Panic attacks can be incredibly terrifying and can leave you feeling helpless and out of control. They can happen anywhere, at any time, and often come without warning. If you suffer from panic attacks, you’re not alone – millions of people across the world experience them. However, there are ways to manage and beat panic attack(napadaj panike), so they don’t control your life. In this article, we’ll go through some effective techniques you can use to cope with and overcome panic attacks.
- Practice breathing exercises
One effective way to reduce the severity of a panic attack is to focus on your breath. Try the 4-7-8 breathing technique – breathe in for four seconds, hold for seven seconds, and exhale for eight seconds. This exercise will help regulate your breathing and slow down your heart rate by supplying your body with the oxygen it needs.
- Identify and challenge negative thoughts
Panic attacks can be triggered by negative thoughts or beliefs. They can be irrational or unfounded, such as “I’m going to die” or “I’m going crazy.” Mindfulness and cognitive-behavioral therapy (CBT) techniques can help you become more self-aware of your negative thoughts and challenge them. Practice identifying these thoughts, questioning their accuracy, and replacing them with more positive and realistic ones.
- Use grounding techniques
During a panic attack, it’s easy to become lost in your thoughts and sensations. Grounding techniques are designed to help bring you back to the present moment and focus on the sensations around you. One way to do this is to use your senses – take a deep breath and ask yourself what you see, hear, smell, taste, and touch. This will help you reorient yourself and stop the spiral of negative thoughts.
- Seek support
Talking about your panic attacks with someone you trust can help relieve the symptoms. They can provide a listening ear, reassure you, and offer practical support. Additionally, consider seeking professional assistance from a therapist or counselor, who can help you uncover the underlying causes of your panic attacks and give you tools to manage them.
- Create a panic attack plan
It can be helpful to have a “panic attack plan” in place for when you feel one coming on. This can include steps you can take to manage and reduce the symptoms. For example, your plan may include finding a quiet place to sit down, practicing breathing exercises, or calling a trusted friend.
Panic attacks can be frightening, but they don’t have to control your life. With the right techniques and support, you can effectively manage and beat them. Practice breathing exercises, identify and challenge negative thoughts, use grounding techniques, seek support, and create a “panic attack plan” to reduce the severity and frequency of your panic attacks. Remember, it’s essential to be kind to yourself and seek help if you need it. By implementing these strategies, you’ll find that you’re better equipped to manage and overcome panic attacks.