Tips on How to Control Anxiety and Panic Attacks
February 13, 2021
Extensive research shows that anxiety is the most prevalent mental illness in the U.S., affecting about 18.1% of the whole population per year. Moreover, despite being treatable, only 36.9% of those suffering from anxiety get proper treatment.
At the same time, another research shows that about 1.7% of the U.S. population of ages 18-54 years suffer from panic disorder. In both cases, the person may experience a panic attack. Panic refers to an overwhelming feeling of anxiety or sudden surges of immense fear, terror, or apprehension. Typically, it comes in a wave without any warning.
What are the Symptoms of a Panic Attack
The symptoms of a panic attack include:
- Heart palpitations
- Sweating
- Chills
- Heat sensations
- Nausea
- Trembling
- Feeling faint and dizzy
- Feelings of choking and smothering
- Chest pain
- Upset stomach
- Depersonalization and derealization
How can You Control Your Anxiety or Panic Attack?
Typically, panic attacks last anywhere between 5 and 20 minutes. However, they may last for an hour. Here we discuss tips to help control an uncued panic attack:
- Focus on taking deep breaths to control your breathing.
- Recognize you have a panic attack to let your body know this is temporary.
- Close your eyes during a panic attack to reduce stimuli from the environment.
- Practice mindfulness to ground yourself to reality. Some people experience a feeling of being outside their body or that the world is not real. Therefore, focusing on physical symptoms helps ground you to reality.
- Try to focus on one object and note down its features to target your energy in one place.
- Practicing muscle relaxation techniques help control your body’s responses.
- Picture yourself in the most relaxing atmosphere.
- Unless you’re hyperventilating, choose a light exercise like swimming or walking.
- Keep lavender oil with you at all times.
- Repeat a relaxing mantra internally to reduce stress
Sources:
Discover why it’s never too late to begin your healing journey. Whether you're in your 40s, 50s, or beyond, this post explores the realities of midlife challenges including rising rates of depression, anxiety, and substance use and offers compassionate, practical steps to reclaim your vitality and joy. Embrace self-compassion, seek support, and learn how small daily actions can lead to profound transformation at any stage of life.
We will explore what resilience truly means and how it impacts your emotional well-being. We’ll delve into the science behind resilience, share evidence-based techniques for enhancing it, and provide actionable steps you can implement today. Ready to cultivate a mindset that thrives even in tough times? Let’s dive in!
Building a deeper connection is not just about romance; it’s about friendship, trust, and support. Whether you're navigating the early stages of love or you've been together for years, there are always opportunities to strengthen your bond. So let’s dive into some effective strategies that can help you grow closer with your partner, ensuring both of you feel valued and understood in this beautiful journey called love.
Our mental well-being shapes how we experience life. It influences our relationships, productivity, and overall happiness. This year, why not make resolutions that enrich your mind and spirit? Let’s explore some meaningful ways to enhance your mental health in 2025. Embrace the journey towards feeling better about yourself and your world!
Holiday gatherings can be a mix of joy and stress, with opportunities to connect with loved ones and moments that challenge our patience and emotional boundaries. In this guide, we explore practical strategies to deepen meaningful connections with family while maintaining your mental health. Learn how to set clear boundaries, navigate tricky conversations, and stay grounded amidst potential triggers.
Explore the complex world of trauma responses and discover the “Five F’s”: Fight, Flight, Freeze, Fawn, and Flop. This article breaks down each reaction, providing insight into how they function as survival mechanisms and affect trauma survivors. Recognizing these responses not only fosters empathy and understanding but also opens pathways for healing. Dive into this essential guide to understand trauma's impact and gain a new perspective on resilience, personal growth, and supporting others on their journey. Join us in this conversation about mental health,
We will delve into the intricacies of Complex PTSD—its signs and symptoms, possible causes, effective treatment options available today
This blog post aims to shed light on what depression truly means. We’ll explore its types, common signs, causes, and how it manifests differently for each individual. Whether you're navigating your own feelings or supporting someone you care about, recognizing the signs of depression can make all the difference. Join us as we delve into this complex topic and discover pathways toward healing and support.
As more people turn to telehealth solutions, understanding how to make the most out of your first virtual psychiatry session becomes essential.
This post dives into the most effective types of antidepressants and medication used to treat disorders such as social anxiety, anxiety, depression, and more.