Panic disorder comes with sudden and intense episodes of fear or discomfort, often accompanied by physical symptoms as well. The heart may race, and the individual may feel out of breath or dizzy. These episodes, called panic attacks, can be incredibly overwhelming for those affected. However, with the right techniques, managing panic attacks can be a little easier and allow individuals who experience them to regain control over their lives.
Here are several approaches to help calm your mind and body when dealing with panic disorder:
Practice Deep Breathing
One of the most effective ways to calm your body during a panic attack is through deep breathing. Panic attacks often cause rapid, shallow breathing, which can worsen the already dizzying fear experienced. To counter it, inhale deeply through your nose as you count to four. Hold your breath for four seconds, then exhale slowly through your mouth as you count to six.
Repeat the cycle until your breathing steadies.
Use Grounding Techniques
Grounding techniques are designed to bring your focus back to the present moment, which can help pull you from panic-inducing thoughts. One popular method is the 5-4-3-2-1 technique:
- Identify 5 things you can see.
- Identify 4 things you can touch.
- Identify 3 things you can hear.
- Identify 2 things you can smell.
- Identify 1 thing you can taste.
This method redirects your mind away from the panic, helping you feel more in control.
Create a Calm Environment
Having a space that promotes relaxation can be helpful when managing panic disorder. As such, it’s wise to create a sort of “calm corner” that contains the following:
- A comfortable chair or cushion.
- Soft lighting or candles.
- Aromatherapy, such as lavender or chamomile essential oils.
- Stress-relief tools like a stress ball or fidget spinner.
When you feel a panic attack coming on, retreating to this space can help you remain grounded and secure.
Stay Physically Active
Physical activity has been shown to reduce anxiety and improve one’s overall mental health. Exercise helps release endorphins and can reduce the physical symptoms of stress. You don’t have to go on demanding runs, though. Activities such as walking, yoga, swimming, or dancing can be quite effective, too.
Seek Professional Support
If panic attacks are seriously impacting your daily life, it’s important to seek help from a mental health professional. Some therapy types, like CBT, are highly effective for treating panic disorder. Plus, a therapist can help you identify your triggers, challenge negative thought patterns, and develop coping strategies that work for you as an individual.
Maintain a Healthy Lifestyle
The basic components of your lifestyle can also play a significant role in helping you manage panic disorder. To maintain a healthy lifestyle that makes you more resilient in the face of stress and anxiety:
- Go to bed and wake up at the same time every day, and ensure you get enough sleep each night.
- Eat a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains.
- Limit caffeine, alcohol, and other substances (unless prescribed), as they can trigger or worsen anxiety symptoms.
Managing panic disorder requires the right strategies, ones that address both the physical and emotional aspects of the condition. By practicing calming techniques and advocating for yourself and your health, you can take significant steps toward calming your mind and body. With time and effort, it is entirely possible to reduce the impact of panic disorder and live the life you want for yourself.
If you’re struggling and you’d like to work with an experienced therapist, please contact us at DK Therapy and schedule an appointment with our office.
