How to deal with Panic Attack? | Dr. Hansaji Yogendra
“Write down encouraging words you can read to yourself during a panic attack,” Dr. Josell says. “Your script should answer the negative thoughts. So if you feel like you’re going to pass out, tell yourself you won’t. If you feel like you’re dying, tell yourself you won’t die from a panic attack. The words you hear are powerful, and over time, they become your truth.”
Ideally, write your script when you’re feeling calm. Tuck it in your pocket or purse or type it into your smartphone notes so it’s easy to access. “During a panic attack, your breathing speeds up, a signal that your body is in fight-or-flight mode,” Dr. Josell says. “Rapid breathing sends a clear signal that you’re in danger, but slow, deep breathing helps to turn off the fight-or-flight responseFind a quiet place to sit or lie down, if possible. But even if you can’t, deep breathing can benefit you anywhere.
Place one hand on your belly and one hand on your chest.
Take a slow, deep breath in through your nose, and exhale out through your mouth. Breathe at a pace that feels comfortable for you.
Notice your hands. The hand on your belly should move as you inhale and fall back into place as you exhale. The hand on your chest should stay relatively still.
Repeat for several minutes or until you feel calm. Try these ideas:
Call a friend who knows how to make you feel better.
Listen to music.
Pet your dog or cat.
Picture yourself in a peaceful place.
Sing or hum.
Take a walk or go for a run.
How To Stop a Panic Attack in Its Tracks