It's normal for us to feel a little restless every now and then, although panic attacks can be a very scary and depressing experience. Fortunately, there are some simple steps you can take during a panic attack to calm yourself and control your symptoms. As soon as you feel a panic attack coming, pause to apply grounding techniques to calm yourself and take deep breaths. To prevent future panic attacks, find the underlying cause of your anxiety. If you're having trouble controlling your anxiety on your own, ask your doctor or therapist for help.
Step
Method 1 of 4: Calming Yourself in the Moment
Step 1. Do a grounding exercise to refocus your attention
Grounding is a quick and simple method to take your mind off your anxiety and focus on what's around you right now. As soon as you feel the symptoms of a panic attack, stop and concentrate on what you are touching, seeing, smelling, hearing, or even feeling in the present moment.
- Find a small object to hold, such as a key or a stress ball, and turn it back and forth in your hand. Observe the weight and feel in your fingers carefully.
- If you have a cold drink, sip it slowly. Focus on the taste of the container in your hand and the sensation of the drink flowing in your mouth when you swallow.
- You can also review yourself silently, for example by asking who you are and what you're doing here. For example, say “I am Budi. I'm 30 years old, and I'm sitting on the sofa in the living room. I just got home from work.”
Step 2. Take deep breaths to help yourself relax
If you have a panic attack, you may be starting to hyperventilate. Even if you don't experience it, deep breathing can help reduce stress and provide oxygen to the brain so it can focus again. When you feel a panic attack coming, stop and slow your breath. Inhale slowly and steadily through your nose, then release through your mouth.
- If you can, lie down or sit up straight with one hand on your stomach and the other on your chest. Feel how your stomach expands as you inhale slowly, then use your abdominal (abdominal) muscles to push the breath out slowly.
- You can count to 5 as you inhale and exhale.
Step 3. Focus on current thoughts and feelings
During a panic attack, your mind can be jumbled. You will feel so many sensations at once that the five senses become overwhelmed. Stopping to think about what's going on in your body and mind can help you feel more in control of these sensations. Sit quietly and try to explain your feelings and thoughts, without judging them as “good” or “bad”.
- For example, you might notice: “My heart is beating really fast. My hands are full of sweat. I feel like I'm going to faint soon."
- Remind yourself that these symptoms are caused by anxiety. Don't tell yourself to "control" these symptoms, as this can make the panic worse. Instead, tell yourself that these symptoms are temporary and will go away on their own.
Tip:
If possible, don't move from where you are when you think about your feelings. Over time, this helps the brain realize that the situation is actually harmless. Trying to escape from this situation can strengthen the association between panic and related situations in the brain.
Step 4. Practice progressive muscle relaxation
This process is done by tracing the body slowly and tensing and relaxing each muscle group. This technique has 2 benefits: it forces you to concentrate on something other than your fear, and it relaxes your muscles. Start with the muscles in your face, then work your way down until you relax all the muscles in your body.
- Tense each muscle group for 5-10 seconds, then release. You can do the same thing on the same muscle group multiple times, but usually once is enough.
- Major muscle groups that can be tensed and relaxed include the jaw, mouth (with a frowning expression, then back to a normal expression), arms, hands, abdomen, buttocks, thighs, calves, and legs.
Method 2 of 4: Controlling Anxiety
Step 1. Acknowledge the anxiety
Even if you want to reduce your anxiety, try not to ignore it. Suppressing or ignoring emotions can make them stronger, making it easier to trigger fear. Acknowledge that you are scared, and that there is nothing “wrong” or “bad” about these feelings.
You can write down these anxious feelings or discuss them with a friend
Step 2. Try to reject and replace unrealistic thoughts
The trick, stop the disturbing thoughts and replace it with something more peaceful or happy. This step can help prevent you from umming, which is a repetitive cycle that keeps you from obsessing over something. You can also ask yourself some questions. Is the thing you fear real and dangerous? Realize that you are experiencing fear, but that you are not in danger. Realizing that you are not in danger will help you feel more relaxed.
- For example, you may feel anxious about getting on a plane and fear that you will have an accident. Focus on saying “stop” to yourself, either out loud or in your heart. Then replace those worries with more peaceful and positive thoughts, such as about going out with your best friends, and how nice it would be to be back together with them.
- You can also replace your worry with something more realistic, for example, “The probability of the plane crashing is very low. Flying by plane is one of the safest methods of transportation available.”
- To be effective, this technique needs to be repeated many times so be patient and love yourself.
Do not forget:
This technique does not work during a panic attack because the sufferer does not know the exact thought or trigger for the attack. However, this technique can help control general anxiety.
Step 3. Use directed imagination to help calm yourself down
Directed imagination can help relax you and reduce anxiety. Imagine being in a place where you feel peaceful and relaxed; this place could be your home, a favorite tourist spot, or the arms of a loved one. As you think about this place, keep adding sensory details there so you can focus your whole mind on imagining it. Think about what you can see, smell, touch, hear and feel in this paradise of yours.
- You can imagine with your eyes open or with your eyes closed, although it's usually easier to do this with your eyes closed.
- When you feel restlessness coming, imagine your safe place. Imagine yourself relaxing and peaceful in a prepared paradise. Once you're more relaxed, you can get out of there and come back to reality.
Step 4. Write down your feelings so they can be more controlled
If you're prone to panic attacks or anxiety, it's a good idea to keep a diary so you can write down your feelings there. Record how you felt, what you feared, what you thought and believed about the fear, and how intense the experience was. Write in a diary to help you focus your thoughts, and read back when you need to control your anxiety.
- You may notice that at first you seem to have nothing to write about. Keep trying to examine situations that trigger anxiety. By practicing slowing down and thinking about the situation, you'll be able to pinpoint the thoughts and feelings that may be causing your anxiety to grow.
- Practice self-love when writing diary entries. Try not to judge yourself or your own thoughts. Remember: you can't completely control the thoughts or feelings that arise, your thoughts are not "good" or "bad". You can't control how you react to those feelings and thoughts.
Step 5. Take care of your body so you always feel your best
Maintaining a healthy body will also help to nourish the soul. Exercise and a healthy diet won't "cure" anxiety, but they can help control it. You can improve your physical and emotional health by:
- Sport. Making the body active, especially through aerobic exercise, will release endorphins that play a role in increasing feelings of peace and happiness.
- Follow a balanced diet. There is no “magic food” that will cure or prevent anxiety. However, avoid processed foods and high sugar content. We recommend multiplying low-fat protein foods, complex carbohydrates such as whole grains, and fresh fruits and vegetables.
- Avoid stimulants. Stimulants, such as caffeine and nicotine, can make you feel nervous and tense, which can make your anxiety worse. Some people misunderstand that smoking calms nerves, but this is not true. Nicotine dependence can increase stress and anxiety if you don't get enough, and smoking is very bad for your health.
Step 6. Take positive steps so that your thoughts don't drag on
Sitting still and daydreaming about your anxiety will only make your situation worse and make panic more difficult to manage. Divert your body and mind by doing activities, such as cleaning, drawing, or calling friends to keep them busy. If you can, choose the one that suits your hobby.
- Soak or take a warm bath. Research shows that a warm sensation on the body has calming and relaxing properties in many people. Try dropping a few drops of lemon, bergamot, jasmine, or lavender oil in your bath water. These essential oils have a sedative effect.
- If you can pinpoint the cause of the anxiety, try doing something that will reduce the anxiety immediately. For example, if you are worried about an upcoming exam, take a few minutes to review your notes. This helps you feel more in control of the situation.
Step 7. Use music therapy to help you relax
Create a playlist of songs that can calm you or make you feel happy. Then, if or when you feel restless, listen to music to help calm you down. Use a noise canceling headset if possible so you can concentrate on the song. As you listen, focus on the different parts of the song being played, the sound, the lyrics, and other details. This will help distract from the fear.
Try listening to music with slow rhythms (about 60 beats per minute) and relaxing lyrics (or no lyrics at all). Fast-paced music or angry lyrics can exacerbate stress
Step 8. Ask a friend for help
If you're in deep anxiety and can't seem to stop, reach out to friends or family to help you. Ask them to distract from the panic and analyze your fears so they can deal with the stress. If you're prone to panic attacks, teach your friends different ways to care for you so they're there when you need help.
For example, you could ask him to hold your hand during a panic attack and reassure him that the feelings you are currently experiencing are not harmful
Method 3 of 4: Getting Professional Help
Step 1. See a therapist if the anxiety is severe or prolonged
If you have had severe panic attacks for a long time, see a healthcare professional if you are a professional for advice and therapy. You may have panic disorder (panic disorder) or generalized anxiety disorder (GAD), both of which can be treated by a trained professional.
- One of the most common and effective treatments for anxiety disorders is cognitive behavioral therapy (CBT). This type of therapy focuses on teaching you how to identify and change useless thoughts and behaviors.
- In some cases, your doctor or psychiatrist can prescribe anxiety control medication if other treatments don't help. These drugs are usually most effective when accompanied by counseling and lifestyle changes.
Step 2. Get advice or a referral from a doctor
In some communities, it can be difficult to find a licensed mental health professional, especially if you have a low income or minimal insurance coverage. If you have an anxiety disorder and cannot use the services of a therapist, talk to your doctor.
- Although most doctors cannot provide psychotherapy (except psychiatrists), he can still diagnose some disorders, such as anxiety and depression, and prescribe the necessary medications. Doctors can also suggest the use of supplements or lifestyle changes.
- If you're not sure if your symptoms are due to anxiety, ask your doctor to examine them and rule out physical causes.
- Family doctors can also make referrals to mental health professionals in your city.
Step 3. Find a clinic if you can't afford therapy
If the cost of therapy is too high, find a clinic or health center in your city. There are several options you can get.
- Mental Health Organizing Body (BPJS Kesehatan) serves mental health care accommodation. You can find facilities near you through this search.
- Ask about the sliding scale. Some therapists and clinics may offer a “sliding fee scale”, which means that the amount of treatment you charge is based on the amount you earn.
- Many colleges and universities offer mental health services. Some are only for students, but major universities have clinics that are open to the public as a place for their psychology students to practice under professional supervision. The cost of these clinics is usually affordable.
Method 4 of 4: Recognizing Panic Attacks
Step 1. Check for physical symptoms
Panic attacks can happen to anyone, but they are much more common in people who have panic disorder, an anxiety disorder characterized by intense and frequent attacks of fear or anxiety. These symptoms can be triggered by a variety of situations, not just dangerous or life-threatening ones. Some of the physical symptoms of a panic attack include:
- Chest pain. Usually the pain occurs in only one area of the chest, instead of spreading across the left side of the body which is a symptom of a heart attack.
- Dizziness or fainting
- A suffocating sensation or not being able to get enough air.
- Nausea or vomiting. Vomiting is more common in heart attacks than panic attacks.
- Numbness or tingling sensation
- The heart beats so fast
- Short breath
- Sweating, clammy skin, or flushed face
- Shaking or shivering
- During a severe panic attack, the hands and feet may cramp or even become temporarily paralyzed. These symptoms are thought to be due to hyperventilation.
Warning:
Many of the symptoms of a panic attack are difficult to distinguish from a heart attack. If you have symptoms such as chest pain, dizziness, or numbness in your hands, and you haven't had a panic attack before, go to the ER or call your doctor right away. He or she can examine the symptoms and determine if there is a cause for concern.
Step 2. Look for feelings of horror or fear
In addition to physical symptoms, panic attacks are often accompanied by psychological or emotional symptoms. These symptoms include:
- Intense feelings or fear
- Afraid to die
- Fear of losing control
- Feeling like it's about to end
- Feeling apart
- Reject reality
Step 3. Recognize the symptoms of a heart attack well
In some areas, the symptoms of a panic attack and a heart attack sometimes overlap. If you're in doubt whether you're having a panic attack or a heart attack, even if it's just a little, contact emergency services for assistance. Symptoms of a heart attack include:
- Chest pain, usually the chest feels like it is being pressed, tight, or squeezed by something. Usually this sensation lasts more than a few minutes.
- Pain in the upper body. This pain can radiate to the arms, back, neck, jaw, or abdomen during a heart attack.
- Short breath. These symptoms may occur before experiencing chest pain.
- Anxiety. You may suddenly feel afraid or feel the end of the world.
- Dizziness or fainting
- Sweating profusely
- Nausea or vomiting. Heart attacks are more common in causing vomiting than panic attacks.
Step 4. Distinguish between normal anxiety and panic disorder
Everyone experiences stress, or even intense anxiety from time to time. However, for most people, this anxiety is triggered by events or situations, such as an important exam or making a vital decision. This anxiety usually goes away when the situation is resolved. A person suffering from an anxiety disorder is much more likely to feel restless and consistent. People with panic disorder often have severe panic attacks.
- Panic attacks usually peak within 10 minutes, although some symptoms may last longer. The more common feelings of stress or anxiety last longer but are less intense.
- Panic attacks don't need a trigger. Attacks can come suddenly,
Tips
- Chamomile can help some people feel calm and relaxed. However, there are also those who are allergic to this flower and react to drugs so consult a doctor before using it.
- Exercise regularly and learn relaxation techniques, which are effective in reducing stress and promoting sleep. Sleep is very important for anxiety sufferers, and you shouldn't miss it on purpose.
- Remember that your friends and family will always love, care for and support you. Don't be afraid to talk about your problems, even if it's embarrassing.
- Aromatherapy can be very helpful, even in the midst of a panic attack. You can also listen to white noise to calm yourself down when you're feeling stressed.
- Mindfulness meditation or prayer beads can be very helpful during a panic attack because they can be used to apply grounding techniques and divert the mind to something more calming.
Warning
- If panic attacks occur frequently enough, it's best to get professional help as soon as possible. Procrastinating will only make the problem worse
- If you're not sure you're having a panic attack or heart attack, call emergency services immediately.
