Self-Care for Managing Panic Attacks and Anxiety

Anxiety attacks or panic attacks are common and are often associated with other anxiety and depressive disorders. Anxiety attacks are less intense than panic attacks and involve fewer symptoms, but they can easily lead to a panic attack if you cannot manage them. If possible, I recommend consulting a psychotherapist who will prescribe the treatment you need. In the meantime, many types of psychotherapy have shown effectiveness in treating this kind of disorder, including some self-help exercises,

What Are the Symptoms and Signs of Panic Attacks?

Panic attacks usually involve certain signs and symptoms, including:

1. A feeling of choking.
2.  A rapid heartbeat.
3.  Obsessive thoughts.
4. Fear of losing control or of something bad happening.

Managing Panic Attacks Without Medication

This may take months or years because our body is like a machine, and you need to understand it well. If you want to do this on your own, you must identify the triggers that cause your anxiety or panic attacks. It is therefore preferable to see a specialist who can help you and save you time. But if you have the determination, try the steps below, which will help you control these attacks.

How to Manage Panic Attacks With Effective Exercises

Breathing technique

 Inhale slowly and exhale slowly. Hold your breath for 7 seconds, then inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Continue breathing in this pattern until you calm down. It may seem difficult at first, but this technique can help you considerably if you practice it regularly every day.

Exercise and showering

This step has the greatest benefit of all the methods, but it may seem difficult at first because your heart rate increases, and you may experience symptoms similar to a panic attack. This is normal; simply relax and exercise according to your ability, preferably enough to sweat. Exercising at home or running, even briefly, can help improve and stimulate blood circulation and release negative energy. Showering with cold water in the morning and evening, preferably after exercise, will also stimulate blood circulation and relieve sluggishness and negative thoughts.

Connecting with others will distract you (distraction)

Try not to think about your fear. Try saying everything you are doing out loud, and make sure to encourage yourself. Connecting with relatives can help distract you: call friends or family and talk to them about something enjoyable, regardless of how you feel. Distracting yourself from fearful thoughts is highly effective.

 Solve puzzles in your head

Try multiplying numbers together. This method will help distract you from the obsessive and troubling thoughts that arise during an anxiety attack. You can count the buttons on a jacket, the chairs, or the people around you. Always remember that this is an imagined fear—not a real one—that you have felt before, and you are still alive. Be brave and let it pass.

 Learn deep relaxation

Deep relaxation can be very effective in relieving stress and fear. Use your imagination, listen to calming music, and meditate for 15–20 minutes a day. I know it is not easy, but try using your imagination. For example, imagine sitting somewhere on a beach or in any place you like. Meditating every day will help you greatly, and you will feel much better then.

 The role of pets in relieving anxiety

If you have a cat or dog, play with them when you feel anxious. If it is nighttime and you have no one to talk to, interact with the animals. A pet will draw your attention away from your anxiety.

 Convince yourself of your strength

When you notice that you have improved after the attack, even slightly, begin saying in your mind: “This is my body. I am in charge here. I control it, and I control everything. I control my body and my thoughts...” Believe that you are safe and trust that the panic will pass. This is very helpful because, over time and with repetition, your mind will adapt to thinking this way instead of feeling terrified all the time.

 Get enough sleep

One of the most important things, my friends, is sleep. Get 8–10 hours of sleep. Enough sleep will help your nervous system and mental well-being recover, and you will feel better throughout the day. If you have work, organize your routine and go to bed early. If you have difficulty sleeping, try not to force yourself to sleep; read a book or do a light activity. If you go to work without having slept or without getting enough sleep, get through the day, and when you return home, do not sleep, so that you do not disrupt your routine. Wait until night so that you can sleep deeply.

I know very well that none of us has a perfect life; we all have our own pressures and problems. But we must remember not to let these pressures overwhelm our mental well-being and emotions or weaken our determination to the point that we cannot face them. Whatever form these pressures and difficulties take, remember that you are responsible for controlling and confronting them. Some people with panic attacks and anxiety overcame them when they were able to face the situations that triggered these attacks and made a decision to put an end to them. Always remember that you are the master of yourself.

Download Tatmeen, an online psychological and family counseling app, from the Apple Store or Google Play. You can also register on the Tatmeen mental health website to access valuable information and practical tools for strengthening your mental and family well-being.