Dealing with panic attacks when trying to shift (presumably referring to shifting one's mindset or focus) can be challenging, but there are several techniques you can try to help manage the panic and regain control. Here are some strategies to consider:
Deep Breathing: Focus on your breath and practice deep breathing exercises. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. This can help calm the body's stress response and reduce anxiety.
Grounding Techniques: Use grounding techniques to connect with the present moment. Describe your surroundings out loud or mentally, focusing on specific details to anchor yourself in reality.
Positive Affirmations: Repeat positive affirmations to yourself to counteract negative thoughts and instill a sense of confidence and calm. For example, you might say, "I am in control of my thoughts and emotions."
Mindfulness: Practice mindfulness to stay present and non-judgmentally observe your thoughts and sensations without getting caught up in them. Mindfulness can help you distance yourself from the panic and reduce its intensity.
Progressive Muscle Relaxation: Tense and relax each muscle group in your body to release physical tension and promote relaxation.
Distract Yourself: Shift your focus to an activity that engages your mind, such as counting backward, solving a simple puzzle, or focusing on an enjoyable hobby.
Use Coping Statements: Develop coping statements that remind you that panic attacks are temporary and that you have managed them before. For example, "This will pass, and I have the tools to cope."
Identify Triggers: If possible, identify any triggers for the panic attack and consider strategies to avoid or minimize exposure to them.
Seek Support: If you are with someone you trust, consider sharing that you're experiencing a panic attack and ask for their support or assistance. Talking to someone can often provide comfort during a distressing episode.
Avoid Self-Judgment: Remember that panic attacks are not your fault, and it's okay to experience them. Avoid self-criticism and treat yourself with kindness and compassion.
Seek Professional Help: If you frequently experience panic attacks or find it challenging to manage them, consider seeking guidance from a mental health professional. They can provide personalized strategies and support.
It's important to practice these techniques regularly, even when you're not experiencing panic attacks, to make them more effective during challenging moments. Additionally, if you are dealing with panic attacks frequently or find them severely impacting your life, consider reaching out to a mental health professional for comprehensive evaluation and support.