8 Best Tricks For Calming and Controlling Panic Attacks
That sudden episode of intense fear accompanied by physical symptoms and thoughts of impending doom can be managed in a number of unique ways.
Although CBT (cognitive behavioral therapy) has been tested and researched showing plenty of documentation of success, there are many ways you can help yourself without going to therapy.
Among these methods are some truly unusual tricks like gulping down freezing cold water. Would you like to know more about how this can work?
If you’ve never had a panic attack, close your eyes for a moment and relive one of mine. They usually start in my body, and I get a sensation that I’m suddenly on a boat, like the ground’s rolling beneath me. Then my heart speeds up, I can’t breathe evenly, my hands start shaking, my stomach feels nauseatingly acidic and my mind goes into overdrive.
Panic attacks—defined by the Mayo Clinic as “a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause”—can happen anytime, anywhere. Feeling like this is inconvenient for a lot of reasons, but it feels especially hopeless when you are out in public: at work, out with friends, shopping alone, on the bus, etc. You need to be able to acknowledge that panic, recognize it for what it is, save it inside yourself and then let it out when you get home and can completely fall to pieces without judgement and in your own time.
If you suffer from regular panic attacks, I would strongly suggest you try therapy. Although there hasn’t been much conclusive research into the causation and treatment of panic disorder, studies have shown that Cognitive Behavioral Therapy (CBT) is the most effective, long-term treatment available. I know regular sessions definitely helped me. In addition to therapy, I found other ways to help my symptoms. So, while I don’t consider these tips to be the end-all-cure-all for panic attacks, they will help in a pinch, especially if you find yourself in an environment where you don’t feel entirely comfortable with sharing your mental health situation, or are out and about by yourself. Here are a few steps that I take every time I feel panicky in public.