Do you know the symptoms? Five things to help you ease a panic attack:
1. Remember a panic attack is momentary. You are safe and it will pass. Ensure you are in a quiet and safe space, for example if you are driving pull over to a safe location. If you are unable to remove yourself from your trigger or are unsure what the trigger is, continue with the remaining steps to lessen your symptoms.
2. Verbalize your mantra. Whether a sound, word or phrase, continue your mantra then take a cleansing breath. Example: "I am safe, this will pass." By repeating your mantra, you will be able to ground yourself in the moment rather than the trigger.
Go a step further, place your hand on your chest and ensure your inner child you have everything under control, because you know what to do.
3. BREATHE! Smell in the flowers (insert favorite scent), blow out the candles. Breathe deep from the belly, not your chest to ensure your breathing is successful.
Deep breaths assist in calming your sympathetic nervous system.
4. Focus on something safe. A peer, animal, flower, your happy place, touching your fingers to your thumb (repeat your mantra or count with each pass), etc.
Focusing is a grounding technique that can bring you into a sense of calm.
5. Once you are calm and back to center (your baseline), seek out support to help you identify your triggers. If you are aware of what your triggers are, a therapist can assist you in establishing and maintaining healthy coping mechanisms to reduce your anxious symptoms.
You are capable of moving pass these moments. The more you practice mindfulness and healthy coping mechanisms (skills) the better equipped you will be to manage the challenging moments in life.
As always, thank you for showing up for you and thank you for allowing Seaside Life Services to be a part of your journey.