Stress is the top factor in the top 10 panic attack triggers. It can result from various issues that make it hard to eliminate. School, work, family health, and so on can trigger stress.
As a typical panic attack trigger, it’s crucial to maintain self-care and master ways to manage stress. It can assist you in avoiding experiencing anxiety-related symptoms.
1. Deep Breathing Reduce Panic Attack
Deep breathing can lessen the symptoms of a panic attack. In a study by Trusted Source released in 2017, 40 participants enrolled in the therapy group which involved diaphragmatic or deep breathing or an uncontrolled group. After 20 hours of intensive training, participants who engaged in deep breathing experienced an improvement in their levels of attention and emotional well-being.
The blood tests also showed lower cortisol levels for this class, indicating less stress. Participants did not suffer from anxiety disorders. However, the strategies may help those who suffer from panic attacks.
It can increase feelings of relaxation, calmness, and comfort. Also, it reduces the symptoms of arousal anxiety and anger, depression, and confusion.
Suppose you’re able to regulate your breathing and your heart rate. In that case, you’re less likely to suffer from hyperventilation, which can create other symptoms and even make the panic attack more severe.
Concentrate on taking deep breaths in your mouth, letting the air fill your stomach and chest, and then slowly releasing them. Inhale for several four, hold for one second, then exhale for a total of four.
2. Eat Dark Chocolate
I’m sure you’ll enjoy simply eating a lot of dark chocolate. It is not the bar from Hershey’s, which claims to be “dark chocolate,” but it has significantly more sugar than cocoa.
Dark chocolate contains the highest magnesium levels in food items. Only its one square offers 327 milligrams, equivalent to 82 percent of the daily value.
As I mentioned before, magnesium is our calm friend. The only other food sources that contain as much magnesium are pumpkin and squash seeds. Dark chocolate is also a source of lots of tryptophan. It is another mood-enhancing ingredient that comes from Trusted Source.
3. Try Self-Massaging The Scalp
Who wouldn’t like a relaxing massage whenever things get stressful or you feel anxious? Research has proven that massage can be beneficial and affect an individual’s biochemistry.
Based on one research study, cortisol levels can drastically reduce. At the same time, serotonin and dopamine were significantly increased due to massage treatment. If you are in a place where a panic attack is likely possible, consider self-massage that relaxes your scalp.
Massages to the scalp can help relieve pressure in your neck and the back of your head. They also boost circulation to the brain. Reading a few books and some practice doing scalp massage is simple.
4. Give It A Shake
Shaking is an instinctual reaction of animals when they’ve escaped from an entrapment circumstance. However, it appears to be a mystery to humans because of the decreased environmental dangers.
When you’re getting nervous, try shaking around a bit, and you’ll find that your anxiety diminishes; in turn, you’ll be able to overcome an anxiety attack!
5. Try Ice Packs For Panic Attack
If you are concerned that the attack is coming on, put a few on your lower back and keep a few in your hands. You’ll likely experience relief from the anxiety and stress. You may feel relief immediately when the tension and tightness in your upper body shift downwards to the area where the cold sensations generate by the ice pack.
After about 30 seconds, begin breathing slowly, and the anxiety and panic will likely go away in two minutes!
6. Face Your Fears
Fear of panic attacks could cause agoraphobia, a condition in which people fear getting into a situation that can trigger a panic attack.
One of the best ways of conquering anxiety, fear, or panic attacks is to confront your fears. It involves taking actions out of your comfort zone, which can trigger panic attacks to develop.
One of the most effective methods to face fears is an acclimatization process, which is a gradual adjustment. Acclimatization should be taken gradually and supported by people who do not have the same fears. It is most effective when it is done under the supervision of an experienced psychologist or counselor.
7. Rabbit Pose Relief Panic Attack
If you only have a few minutes and some privacy, you can try Rabbit Pose, sitting in a high-heeled Japanese way with your feet and knees firmly closed. Retract your gaze behind you and hold your heels in either hand, palms facing down.
When you gaze at your stomach, bring your chin down to your chest, and then curl your torso to ensure that your head is at your knees and you can feel the top part of the head resting on the floor. Then, lift your hips into the air.
Rabbit Pose alleviates neck, shoulders, and back tension, where we feel the most stress. It’s particularly therapeutic for people suffering from anxiety and depression since it reduces the parathyroid and thyroid glands and circulates blood to the brain.