Panic attacks may be a part of your life if you have an anxiety disorder. Many people get panic episodes despite taking the right medication. Although it is difficult to foresee when a panic attack will occur, you may take action to prepare for them in order to regain control of your life.
Learning to breathe is the first step toward regaining control. When someone is experiencing a panic attack, they are often so overwhelmed that they forget to breathe properly. As a result, many doctors recommend safe breathing techniques to help calm anyone experiencing a panic attack.
Someone may have even tried to encourage you to breathe into a paper bag if you’ve ever had a panic attack in public. This may or may not be a good strategy for you, but you should know and practise your breathing exercise before you panic. Make a plan to learn and practice soothing breathing techniques at least twice a day.
Other relaxation techniques may also be beneficial to your panic attack. Of course, while you’re suffering a panic attack, it’s tough to even consider meditation, but by mastering this soothing approach, you can employ some of the same calming tactics that help you meditate to help you calm down.
Knowing your triggers is another excellent method to prepare for a panic attack. Do you have a fear of something specific? Is it possible that you’re suffering from an overabundance of stress? Do you ever feel as if you’re in an impossible situation? When you understand what causes panic attacks, you may take steps to avoid or reduce these situations.
In addition, you should be medically prepared in the event of a panic attack. Take a list of emergency contacts with you when you leave the house, which should include your doctor’s phone number, a local crisis hotline, and members of your personal support system.
If you feel a panic attack coming on, you can call these numbers yourself, or another person can quickly find this information in your purse or wallet if you are unable to help yourself.
Bring a bag with you to help you relax and feel comfortable during a panic attack. Any prescriptions you’re taking, as well as for instructions on how to take them, are an important element of the bag. You can also bring any items from your home that will make you feel more at ease.
Herbal tea, a stuffed animal, religious artefacts, photos, rubber bands to clasp on your wrist, mints, hand lotion, money, a puzzle book, and anything else that will help you relax, stimulate your brain, or distract yourself can all be included. It’s important to remember that comfort is essential.
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