5 free solutions to quickly stop panic attacks
Panic attacks are on the rise these days. Rapid heartbeat, shortness of breath, sweating, shivering, a feeling of detachment from reality, or chest pain are some of the most common symptoms of a panic attack.
- Method 4 seconds – deep breathing is always recommended during a sudden / unexpected panic attack. Deep inhalation and exhalation of air through the mouth reduces the attack and has a beneficial effect on people. Feel the air passing through and fill your chest and abdomen. It is recommended to inhale for 4 seconds, hold the air, then exhale for 4 seconds. Try then to explain to the mind that you have a panic attack of temporary duration.
- The smell of citrus- is always useful for people more prone to panic attacks. Smells like lemon, lime or orange should be common in the rooms where you stay the longest.
- Keep your eyes closed – an environment with a lot of stimuli can be the cause (trigger) of a panic attack. During a panic attack, keep your eyes closed as this focuses your body and mind on calm and breathing.
- Focus- or awareness should be practiced. Let the focus be on the basic familiar physical feelings (standing with your feet on the floor, feeling the clothes or fabric you are currently wearing).
- The subject as a center of attention – can help some people to overcome a panic attack more easily. Focus your thoughts on one object in the environment and write down your feelings and everything you know about that object. This is a technique for quiet and peaceful muscle relaxation that helps stop attacks. Consciously relax one muscle on the body, starting with the muscles on the arms.