Ways to Deal With Panic Attacks

If you struggle with mental illness you’ve probably had a panic attack, but not everyone knows what they feel like or how to recognize them. In this blog post, we talk about how to recognize panic attacks and how to deal with them.

How to Recognize a Panic Attack

Panic attacks manifest themselves in a lot of different ways, but if you learn to recognize some common symptoms, you can start to learn how to control them. Here are just some common symptoms to look out for:

• Irregular heart beat
• Difficulty breathing
• Chest pains
• Tingling in your hands and feet
• Agitation

Since everyone is different, it is important to learn how your body reacts to panic attacks, so you can recognize the symptoms as soon as possible.

Here are some things you can do to help keep your panic attack under control.

Deep Breathing

One of the most common treatments for panic attacks is deep breathing. When you start to feel a panick attack coming on, take a deep breath through your nose and release it through your mouth.

Make sure you take deep inhales and breath slowly out of your mouth.

Keep Busy

Another good way to get rid of a panic attack is to take your mind off of it. If you’re feeling agitated and like you can’t sit still, doing something with your hands can be a great outlet. Here are a few things you can do with your hands that aren’t too distracting:

• Coloring or drawing on a small notepad
• Playing with a stress ball or some other small toy
• Knitting/cross stitching

If you are in a place where you can get up and run around, you can also go on a walk or a run, for a drive, or something else that helps you keep your mind off things.

Secluding yourself to scream or cry can be good, but you have to be careful not to let yourself lose control.

Listen to Music 

Another good way to keep your mind off of things and calm down is to listen to music. Find songs that make you happy or help you stay calm and make a playlist to listen to when you start to feel anxious.

Keep an eye out for music by BDN that will be released very soon by empower. If you’re looking for something to help you through hard times, his music is based on those emotions we’ve all felt.