Many therapists have agreed that when a patient feels a panic attack coming on, it is essential to craft a short checklist to keep in mind while the situation occurs. Although each individual experiences anxiety in a different way, following the below steps is important to maintain some calmness.
Accept the anxiety and try to assess what is going on from an objective standpoint. Try your best to act normal and not let the anxiety overtake your mental state. As difficult as it may seem, do your best to gain control of what is happening.
2. Consult a doctor
Consulting a doctor may be necessary after you notice your panic attacks either increasing or becoming more frequent in your day to day life. It is in your best interests to meet with a doctor on a semi-regular basis. With this in mind, your doctor may prescribe you medication or refer you to a mental health physician for further evaluation.
3. Deep Breathing
Taking deep, consistent breaths is one way to most effectively deal with a panic attack when it comes. While it is common for people to breathe very quickly due to stress, keep in mind that this actually augments the level of anxiety. It is important to practice taking deep slow breaths, even when you are not experiencing a panic attack. In other words, focusing on deep breathing will allow you to relax a bit.
It is important to note that everyone’s panic attacks differ. Consulting a medical professional is highly encouraged as you experience any discomfort. Remember that you are not alone and thousands of other Americans across the country are going through the same issues and experiences as you are. Reading up on how other people cope with anxiety in their day to day lives will also help you try out other ways to improve your emotional or mental health.