Panic attacks can vary in duration and intensity from person to person. In some cases, panic attacks might subside on their own relatively quickly, while in others, they may last longer. The good news is that panic attacks are treatable, and there are strategies to make them leave sooner or reduce their frequency:
Practice deep breathing: When you feel a panic attack coming on, focus on deep breathing. Inhale slowly through your nose for a count of four, hold for four, and then exhale slowly through your mouth for four. This can help calm your nervous system and alleviate some of the symptoms.
Use grounding techniques: Grounding techniques can help you stay connected to the present moment and prevent the panic from escalating. Engage your senses by identifying things you can see, touch, hear, smell, and taste.
Challenge negative thoughts: Panic attacks often arise from irrational and fearful thoughts. Challenge these thoughts by asking yourself if they are based on reality or if they are exaggerated. Replace them with more rational and balanced thoughts.
Progressive muscle relaxation: Tense and then relax different muscle groups in your body to release physical tension and reduce anxiety.
Move and distract yourself: If possible, engage in physical activity or movement. It can help release excess adrenaline and reduce the intensity of the panic attack. Alternatively, distract yourself with an activity you enjoy or something that requires focus.
Avoid caffeine and stimulants: Stimulants can trigger or worsen anxiety and panic attacks. Limit your intake of caffeine, energy drinks, and other stimulants.
Seek social support: Talk to someone you trust about what you're experiencing. Sometimes, sharing your feelings with others can provide comfort and reassurance.
Avoid avoidance: While it might be tempting to avoid situations that trigger panic attacks, confronting these situations gradually can be an effective way to reduce the fear associated with them.
Consider professional help: If panic attacks are frequent, severe, or impacting your daily life, consider seeking help from a mental health professional. They can provide guidance, support, and specific coping strategies through therapies like Cognitive Behavioral Therapy (CBT) or medication if necessary.
Practice self-care: Prioritize self-care and stress-reduction techniques in your daily routine. Regular exercise, a balanced diet, sufficient sleep, and mindfulness practices can help reduce overall anxiety levels.
Remember that overcoming panic attacks is a process, and it may take time. Be patient with yourself and acknowledge that seeking help is a sign of strength, not weakness. A mental health professional can provide personalized strategies to manage panic attacks and improve your overall well-being.