Panic Attack Coping Techniques
#1 - Breathing:
Although I am sure most of you know about the Breathing Technique, this e-book teaches you a more advanced technique. But for the sake of people who do not know of this Breathing Technique yet, I will explain about it first.
Basically, our physiology causes the awful secondary symptoms of our panic attacks. As you know, when we breathe in an irregular pattern, there’s a chance that we might hyperventilate. Oxygen levels and Carbon Dioxide levels become unstable; therefore we will begin to experience the secondary symptoms like light-headedness, hot flushes, and so forth.
This is the basic instructions to breathe the right way:
- Have your right-palm placed on your chest and your left-palm on your abdomen.
- Breathe in and out REAL slowly. As you breathe, your abdomen should rise and NOT your abdomen.
- Feel your heartbeat – is it palpitating at a rapid rate? Try to make it beat slowly. As you breathe in and out slowly, focus on your heartbeat and try to make it beat slowly.
Another easy way is to breathe from a paper-bag. This will also help to build up the carbon dioxide levels in your body.
Remember, the breathing technique is the most important of all. When you’re using other techniques, make sure you do this technique in conjunction.
#2 - Ice-Water:
This technique is simple, yet useful. Whether your panic attacks is in the minor or full-blown stage, this works. Just splash your face with ice-water or drink it.
Like how an angry person can be almost immediately chilled or “wake up” someone, the ice-water technique is useful.
When your body feels the sudden low-temperature, it breaks the magnifying effect almost immediately, thus ending the whole panic attack process.
#3 - Distraction:
The most famous technique available nearly everywhere for victims of panic attacks. As you’ve read the magnifying effect part, your mind gets bombard with doubtful questions and worrisome thoughts. The distraction technique helps to stop the magnifying effect, thereby terminating the whole panic-attack process.
Applying the distraction technique is easy and simple – just think of something else!
For example, let’s say you’re taking the airplane to Paris. Think what it is like when you reach the airport. Are you going to get a cab or train to your hotel? What are you going to do next? Take a shower? Visit the Eiffel Tower?
Think in detail and deeply.
Or if it’s going to be your first day of work tomorrow, think what are the job responsibilities you will need to handle or how are you going to get yourself to your workplace? By car? By cab? By train?
Take note to THINK POSITIVE when you’re doing the Distraction Technique! Don’t ever think of negative thoughts like “what if I have panic attacks there?”
Remember to use the Breathing Technique with this one.
#4 - Muscle Tensing:
This technique is useful should you are experiencing a full-blown panic attack.
Tense up the muscles of your abdomen and stomach area as if you’re showing someone your body. Just imagine you just took your shirt off at a beach and a gang of hunks or chicks are paying attention to you. No doubt you will tense your abdomen or stomach muscles to look show your defined body.
Or you can simply strain your abdomen muscles as if you’re passing motion.
Tense or strain the muscles area as hard as you can as you do your breathing technique.
This technique is applicable whether you’re having a minor panic attack or a major (full-blown) panic attack.
#5 - Visualization:
Many people assumed that the Visualization Technique and the Distraction Technique are the same, but they are not. Distraction Technique requires you to think of something different to break the Magnifying Effect. Visualization Technique requires you to visualize somewhere or something to break the Magnifying Effect. One requires thinking; the other requires imagination or visualization.
Visualization Technique requires you to use at least 4-senses of yours – sight, touch, smell and hear. Tasting is optional.
Use this before a full-blown panic attack occurs. It’s best used when you’re trying to end the Magnifying Effect.
You can visualize nearly anything. Just close your eyes and visualize.
Example 1 – using only 4 senses:
Visualize you’re at a peaceful, quiet hill-side with your family or your love one having picnic. You look at the surroundings around you – the beautiful trees at your left, the beautiful, enchanting jasmine flowers just right in front of you. A gentle wind blows and you can hear the gentle rustling of the trees. The wind catches the fragrance of the jasmine flowers and you can smell the fragrant aroma. You look at the sky as the clouds move gently…
Example 2 – using all 5 senses:
Visualize that you’re in a beach. Every step you take on the beach, you feel the crispy, warm sand underneath your feet. The cooling breeze of the beach sways the coconut trees gently; you can hear the gentle sea clashing. You’re holding hands with your love one – you can feel his/her warmth of her palm. Then you lie on the sandy beach and drank a coconut or champagne – visualize the sweetness and coldness of the drink.
Now can you see the difference between the Distraction Technique and Visualization Technique? And can you see the difference between using your 4-senses and 5-senses?
The advantage of the Visualization Technique is that it makes you feel that you’re IN the visualized place because the feelings you’ve experienced are so real. Therefore, it terminates the panic attack process.
Remember – the Visualization Technique requires at least 4-senses of yours. 5-senses will maximize its effectiveness. And of course, do this with your Breathing Technique.
Next Article: More Free Panic Attack Coping Techniques