MENTAL HEALTH AWARENESS, Tuesday Tune-Up Series, Uncategorized

Understanding and Dealing with Panic Attacks

Stitched Mind

April 23rd, 2024

Understanding and Dealing with Panic Attacks

Panic attacks can be overwhelming and frightening experiences that affect people from all walks of life. Understanding what panic attacks are and learning how to deal with them can make a significant difference in managing these intense episodes. 

What Are Panic Attacks?

Panic attacks are sudden episodes of intense fear or anxiety that peak within minutes. They can be triggered by a specific situation or can occur unexpectedly. Symptoms of a panic attack may include a racing heart, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, and a sense of impending doom.

Tips for Dealing with Panic Attacks:

  1. Practice Deep Breathing: When experiencing a panic attack, focus on your breathing. Take deep, slow breaths in through your nose and out through your mouth. This can help calm your body’s response to the attack and reduce the intensity of your symptoms.
  2. Grounding Techniques: Grounding techniques can help bring you back to the present moment and distract you from the panic attack. Try focusing on your five senses – 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.
  3. Progressive Muscle Relaxation: Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body. This can help release tension and reduce physical symptoms of anxiety during a panic attack.
  4. Positive Self-Talk: Challenge negative thoughts and replace them with positive affirmations. Remind yourself that you have survived panic attacks before and that this feeling will pass. Practicing self-compassion and kindness towards yourself can also be beneficial.
  5. Seek Professional Help: If you experience frequent or severe panic attacks, consider seeking help from a mental health professional. Therapy, medication, or a combination of both may be recommended to help you manage your symptoms effectively.
  6. Establish a Routine: Creating a daily routine that includes regular exercise, healthy meals, and sufficient sleep can help reduce stress and anxiety levels, making you less susceptible to panic attacks.
  7. Limit Caffeine and Alcohol: Stimulants like caffeine and alcohol can trigger or exacerbate panic attacks in some individuals. Limiting your intake of these substances may help reduce the frequency and intensity of your attacks.

Panic attacks can be distressing, but with the right strategies and support, they can be managed effectively. By understanding the nature of panic attacks, practicing self-care, and seeking professional help when needed, you can regain control over your life and reduce the impact of panic attacks on your well-being.

Remember, you are not alone in this journey, and there is help available. Stay compassionate towards yourself and be patient as you navigate through these challenging moments. You have the strength to overcome panic attacks and live a fulfilling life.

Don’t forget to check out our merch! I’m also excited to share my guided meditation video to help you relax and find some peace within. Give it a watch when you can and let me know in the comments how it made you feel! Here’s the link to the video: Find Inner Peace: Guided Meditation and give us a follow on Instagram: @Stitched.Mind

Thank you for tuning in for our post, for the Tuesday Tune-Up Series. Blogs will be posted every Tuesday until further notice. 

Until next Tuesday,

Jay Hill (CEO + Founder)

2 thoughts on “Understanding and Dealing with Panic Attacks

  1. Briana says:

    Positive self talk is something I’ve been working on. After reading this, I know I’m time it’ll make me stronger. Thank you so much for sharing!

  2. Jz says:

    Panic attacks can also show up as silent attacks. So many people operate in high stress events and don’t realize that some of the physical issue their bodies are experiencing is due to silent panic attacks. Tightening of the chest feeling like they can breathe, all while working and just trying to get things done. This post is great to help people see the signs and know what steps they can take.

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