During a panic attack, it can be helpful to realize that these symptoms will pass and will not hurt you physically, no matter how frightening they may feel at the time. Recognize that this is only a temporary moment of intense anxiety and that it will pass quickly. Panic attacks usually reach their peak intensity within 10 minutes after the start, after which the symptoms begin to fade.
Deep breathing can assist you in coping with a panic attack. Panic attacks are characterized by rapid breathing and shallow breathing. This type of breathing may worsen anxiety and stress. Instead, try to concentrate on each breath by taking calm, deep breaths. Deeply inhale and exhale while counting to four on both the inhale and exhale. People can also practice “relaxing breath,” often known as 4-7-8 breathing. The person breaths in for 4 seconds, holds the breath for 7 seconds, and then gently exhales for 8 seconds using this technique.
A relaxing aroma can assist to ease anxiety by engaging the senses, keeping the individual grounded, and providing them with something to concentrate on. Lavender is a well-known traditional medicine for inducing feelings of peace and relaxation. Lavender has been shown in numerous studies to help with anxiety relief. Hold the oil under your nose and softly inhale, or dab a small amount onto a handkerchief to scent. This oil can be found all over the internet. People should, however, only get it from reputable merchants.
Also Read: 5 Mistakes We Often Make When We Have A Panic Attack
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