How To Cope With Panic Attacks
Challenge your negative thoughts. Panic attacks often involve negative thoughts about what is happening or what might happen. Try to challenge these thoughts by asking yourself if they are realistic or helpful. For example, if you are thinking “I’m going to have a heart attack,” ask yourself if there is any evidence to support this thought.
Relax your body. Muscle tension can make a panic attack worse, so it is important to try to relax your body. You can do this by tensing and then relaxing different muscle groups, one by one. You can also try progressive muscle relaxation, which is a more formal relaxation technique.
Ground yourself. This means paying attention to the present moment and your surroundings. It can help to ground yourself by focusing on your senses. For example, you can listen to the sounds around you, look at the objects in your environment, or feel the ground beneath your feet.
Seek professional help. If you are struggling to cope with panic attacks on your own, consider seeking professional help. A therapist can teach you coping skills and help you to understand and address the underlying causes of your panic attacks.
Here are some additional tips that may help you cope with panic attacks:
Identify your triggers. What are the things that tend to trigger your panic attacks? Once you know what your triggers are, you can start to develop strategies for avoiding or coping with them.
Create a safety plan. A safety plan is a plan for what you will do if you have a panic attack. It can include things like who you will call for support, where you will go, and what you will do to calm yourself down.
Take care of yourself. Make sure you are getting enough sleep, eating healthy foods, and exercising regularly. Taking care of yourself can help to reduce stress and anxiety, which can make panic attacks less likely.
Be patient with yourself. It takes time and practice to learn how to cope with panic attacks. Don’t get discouraged if you don’t see results immediately. Just keep practicing and eventually you will find what works for you.