5 Highly Effective Ways to Deal with a Panic Attack

July 2nd, 2019 by

5 Highly Effective Ways to Deal with a Panic Attack

A panic attack is defined by the National Health Service as a feeling of sudden and intense anxiety. Panic attacks are overwhelming, and they affect a person both physically and emotionally. A panic attack manifests several symptoms, which includes trembling, nausea, rapid and irregular heartbeats, feeling disoriented, breathlessness, dizziness, and sweating.

However, panic attacks are not deadly, although their symptoms are quite frightening. They can make you feel as if you are having a heart attack. The duration of a panic attack lies between 5 minutes to half an hour.

Here are five effective ways to deal with a panic attack.

how to help someone having a panic attack

Hyperventilating is one of the symptoms of a panic attack. Slow and deep breathing can lessen the severity of a panic attack. Try to focus on your breaths. Close your eyes and breathe in as gently, slowly and deeply as you can through your nose.

Hold on for one-five seconds and then breathe out as gently, slowly and deeply through your mouth. You can also do counting during this exercise, i.e. breath in for a count of four, hold on for five seconds and then breathe out for a count of four. This exercise will help you reduce the symptoms of a panic attack.

  • Relax Your Muscles

how long does a panic attack last

Just like deep breathing, relaxing your muscles can also cope with a panic attack. Start relaxing your muscles progressively. Start with your toes. Relax each muscle then gradually move upwards, relax the muscles of your legs, arms, fingers, and face. After doing this, you will feel a noticeable reduction in the intensity of your panic attack.

  • Imagine Your Happy Placehow to help someone having a panic attack

Visualization is a simple yet powerful technique to reduce the symptoms of a panic attack. Picture yourself in your favorite place. It can be a breezy beach or a cabin in the mountains. You will feel much relaxed. But remember, this place should be quiet and calm. You need peace. This technique will induce relaxation in your body, and the panic attack will fade away.

  • Try Kratom

how to help someone having a panic attack

Kratom is a tropical tree native to Southeast Asia (Thailand, Indonesia, Malaysia, and Papa New Guinea). It belongs to the family of the coffee plant. Recently, it has been gaining popularity across the globe due to its astounding medicinal properties. It possesses effects like those of morphine.

The leaves of the kratom tree are used as anxiolytic substances to cure people who suffer from anxiety, chronic stress, depression, mood swings, and panic attacks. You can get Kratom from any online dispensary in Canada; all you need to do is make sure to check out its reviews to ensure high-quality herbal products.

  • Engage in Light Exercise

how to help someone having a panic attack

Exercise helps us to stay healthy and fit. It also helps to release particular hormones in our body, known as endorphins, that help in reducing stress and anxiety and boosts our mood. They keep the blood pumping in the right way. So, try to engage yourself in a light exercise like walking or swimming to chase the panic attack away.

Although a panic attack is not lethal, yet it is frightening. By following these simple yet effective ways, one can guard oneself against the adverse effects of a panic attack. Have a great day!

About the Author:

David Martin is currently a final year student of Neuroscience at California University. He is passionate about writing and takes a keen interest in all things that alter our mental makeup. He regularly writes blogs at https://bestkratomcanada.ca/.