How to Manage Anxiety & Stop a Panic Attack: Quick Steps and Support

Panic attacks can be overwhelming, often leading to feelings of fear and helplessness. Understanding how to recognize and manage them is crucial for anyone who has experienced such episodes. This blog post provides quick and practical steps to handle panic attacks effectively, with a special focus on the integrative approach offered by Tír na nÓg Therapy.

Recognizing a Panic Attack

The first step to managing a panic attack is recognizing when it occurs. Symptoms can vary from person to person but often include:

• Racing heart or palpitations

• Shortness of breath

• Dizziness or lightheadedness

• Nausea

• Chills or hot flashes

• A sense of losing control or impending doom

  
  

Being aware of these symptoms allows you to take the necessary steps towards handling a panic attack effectively. Understanding that what you are experiencing is a panic attack can help reduce anxiety about the episode itself.

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Focusing on Breathing

One of the most effective ways to manage a panic attack is through controlled breathing. Here are some practical steps for focusing on your breath during a panic episode:

1. Identify Your Breathing Pattern: Notice if you are breathing too quickly. This is common during panic attacks.

2. Practice Deep Breathing:

3. Inhale deeply through your nose for a count of four.

4. Hold your breath for a count of eight.

5. Exhale slowly through your mouth for a count of eight.

   
   

Repeat this cycle until you feel your body start to relax. Deep breathing helps increase oxygen flow; it turns off the fight or flight response, signaling your body to calm down.

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Grounding Techniques

Grounding techniques can help shift your focus away from overwhelming feelings. These methods provide a way to reconnect with the present moment.

Use The 5-4-3-2-1 Technique:

• Identify 5 things you can see: Look around and observe your environment.

• Identify 4 things you can touch: Focus on objects within your reach.

• Identify 3 things you can hear: Tune into the sounds around you.

• Identify 2 things you can smell: Take deep breaths to engage your sense of smell.

• Identify 1 thing you can taste: Focus on the taste in your mouth, or take a sip of water.

  
  
  
  

  Creating a Comfort Kit:

  Assemble items that help calm you, like stress balls, essential oils, or comforting scents. When panic arises, use these items to center yourself.

  
  

A therapy kit filled with calming tools.

Positive Affirmations

Incorporating positive affirmations into your coping strategies can significantly change your mindset. Affirmations remind you that you are safe and in control. Here are some examples you can use:

• "With every breath, I become calmer."

• "With every inhalation I fill my body with life giving oxygen."

• "This is a moment that will soon pass."

  
  

Repeating these affirmations can help counter negative thoughts that often accompany panic attacks.

Understanding Your Subconscious Mind

While the techniques mentioned are invaluable for immediate relief, overcoming panic attacks for good often necessitates a deeper understanding of your subconscious mind. Panic attacks can feel like they come out of nowhere, leaving you feeling attacked and out of control. However, these episodes are often a manifestation of unresolved fears or beliefs rooted in past experiences.

Working with a qualified therapist can help illuminate how your subconscious communicates. At Tír na nÓg Therapy, my holistic approach goes beyond coping strategies—my goal is to help you achieve permanent alleviation of panic attacks, not just temporary relief.

Tír na nÓg Therapy’s Integrative Approach

At Tír na nÓg Therapy, I recognize that each individual's experience with panic attacks is unique. Our integrative approach combines several methods to provide the best support:

• CBT method helps you understand the links between thoughts, feelings, and behaviors. By altering negative thought patterns, you can reduce the frequency and intensity of panic attacks.

• Mindfulness Practice encourages you to stay in the present moment, reducing anxious forecasts about the future.

  
  

• Integrative Counseling focus on the whole person, considering emotional, physiological, and social factors in our therapeutic approach.

  
  

• Meta-Psychotherapy helps you not only address symptoms but also delve deeper into the underlying issues contributing to your panic episodes.

  
  

Tír na nÓg Therapy offers online Therapy. This flexibility allows you to engage with therapy in the comfort of your own home, removing the stress associated with traveling or entering unfamiliar environments. This is particularly beneficial for those with panic disorders, as it eliminates additional triggers that may arise from external situations.

Take the Next Step in Your Journey

Finding the right therapist can be a challenge, which is why I offer a free session at no cost to you. This is simply a friendly, informative conversation with no strings attached—giving you the chance to see if my approach is the right fit for you.

Email now to arrange your free session tirnanogtherapy@outlook.com