Alright, so, when you’re dealing with a panic attack, the first thing is to realize what’s happening. Everyone feels it a bit differently .. it could be feeling like you can’t breathe, thinking you might be dying or just this overall sense of doom creeping in.
Here are the signs to look out for:
- Your heart is racing or pounding.
- You can’t catch your breath.
- You’re convinced you might be kicking the bucket.
- That looming feeling that something awful is about to happen.
- Chest pain or tightness.
- Sweating like you’re in a sauna.
- Shaking or trembling.
Sometimes, panic attacks seem a lot like heart attacks, especially in women. It’s good to know the differences between them.
Now, here’s a trick. Instead of getting all tangled up in how your body is reacting, focus outward. Look around and engage your senses.
Here are some ideas for when panic attacks decide to crash the party unexpectedly.
- Cool Down with Ice or Cold Water: A wet washcloth or dunking your head in ice water can break the heat when panic makes you feel like you’re burning up.
- Engage Your Senses: Forget the panic symptoms; concentrate on what’s happening around you. Use things like a fidget spinner or a stress ball to keep your hands busy.
- Sour Candy Diversion: Sucking on something super sour, like a Warhead, or anything with a bold flavor, can shift your attention.
- Coping Statements: Have a few go-to phrases that you can tell yourself during the storm. Things like “This will pass” or “I’m not having a heart attack” can be reassuring.
- Breathwork Anywhere: If you don’t have your kit, no worries. You can do breathwork anywhere. Try square breathing – inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat as needed.
So, basically, when panic hits, distract yourself by paying attention to what’s going on around you and try out these survival kit tricks. They might just help you ride out the storm.
