Tips on How to Control Anxiety and Panic Attacks

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:

• https://www.healthline.com/health/how-to-stop-a-panic-attack#lavender
  
• https://www.priorygroup.com/blog/5-top-tips-for-coping-with-panic-attack