Out of the blue without warning, it’s that overwhelming sense of dread and fear…your heart pounds so loud that your ears ring and the sudden onset of panic leaves you paralyzed. If that sounds familiar, you’ve probably suffered a panic attack before. For many, panic attacks are more common. They can cause you to become depressed, fearful of leaving the house and even cause you to totally withdraw from social activities you once loved. However, you can regain control and reduce the debilitating symptoms of panic attacks from ruling your life with the following treatments…
1. Breathing Exercises
One of the most important parts of reducing symptoms during an anxiety attack; is to breathe deeply. This is because during an anxiety attack you start to hyperventilate (or take in rapid breaths cutting off the carbon dioxide levels in your blood and causing light-headedness). Taking control over your breathing via special breathing exercise focusing on deep tummy breathing rather than shallow chest breathing will help your nervous system to relax.
Health.com talked to Greta Hirsch, PhD, clinical director of the Ross Center for Anxiety & Related Disorders who said slow, abdominal breathing helps ease sufferers from feeling faint. She advises counting to five while inhaling, and then count to another five while exhaling. This way you know you’re getting a nice, long deep breath.