Panic attacks are extremely anxiety-inducing. They come on suddenly and powerfully. Most of us feel overwhelming fear, stress, anxiety, and can have physical symptoms as well. People experiencing a panic attack may feel chest pain, shortness of breath, shaking, sweating, pounding heart etc. During this moment it can almost feel you are worried for your life or not sure how to get past that feeling.

If you experience panic attacks often it is not uncommon and fortunately, there are things you can do to manage it. Firstly speaking with a Life Coach is a great way to find out the source of the panic, and different techniques for how you can manage and control it become the attack takes place. There are also a few other things you can do in the moment to slow down your heart rate and help it pass.

Focus on deep, slow breathing.
This is important as the shorter of breath you get, the more that ignites fear, the more stress you have and it can lead to hyperventilating. Essentially it makes the panic attack worse. So focus on deep breaths, slowly filling your lungs with air, holding it, and letting it out slowly. This will help the fear subside and establish a sense of control.

Close your eyes
You need to focus on finding inner calm. The fewer distractions you have from the outside world the easier it will be to do that. Closing your eyes limits distractions and allows you to focus on your breathing and what is happening in your body.

Picture your happy place
Whatever it may be, for everyone it is different but visualization is powerful. Imagine a beach, the waves rolling up on the sand. Maybe a lavender-filled field at sunset with a cool breeze rolling through. The mind is powerful and imaging a relaxing environment will allow your body to feel calmer as well.

Try a mantra
They say “fake it until you make it” but words can be powerful and we often believe what we hear. So even saying out loud “This moment will pass” can be reassuring both in saying it, hearing it, and accepting it.

These are just a few tips you can use to help manage panic attacks. However, there are many more. Book an appointment with a Life Coach today to find out what else you can do to manage panic attacks and furthermore what you can do to make sure you recognize the signs before it happens and eliminate them from your life.