If a panic attack has been going on for hours or you find it difficult to control, it's crucial to seek immediate help from a medical professional or a mental health expert. They can provide personalized guidance and support tailored to your specific situation.
In the meantime, you can try the following techniques to help cope with a panic attack:
Find a safe environment: If possible, move to a quiet and comfortable place where you can feel safe and secure.
Practice deep breathing: Focus on your breathing and try to take slow, deep breaths. Inhale for a count of four, hold for four, and exhale for four. This can help regulate your breathing and calm your nervous system.
Ground yourself: Use grounding techniques to stay present and connected to reality. For example, name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Challenge negative thoughts: Remind yourself that panic attacks are temporary and that they will pass. Challenge negative thoughts with positive affirmations or logical reasoning.
Use calming techniques: Employ relaxation techniques like progressive muscle relaxation, visualization, or meditation to reduce anxiety.
Distract yourself: Engage in an activity that can distract your mind from the panic attack. It could be listening to music, drawing, writing, or doing anything that brings comfort.
Reach out for support: If possible, talk to someone you trust about what you are experiencing. Having someone listen and provide support can be helpful.
Avoid stimulants: Avoid consuming stimulants like caffeine or nicotine, as they can worsen anxiety symptoms.
Remember that these suggestions may not be enough to fully stop a panic attack that has been ongoing for hours. If the panic attack persists or you feel overwhelmed, it's essential to seek professional help immediately. Reach out to a mental health professional, visit an urgent care center, or call emergency services for assistance. Your well-being is a priority, and there are resources available to help you manage and overcome panic attacks.