Maintain Control During Panic Attacks

Learning to maintain control during panic attacks is a very useful skill that anyone can have. Though it is very unlikely for us to know how to stop or end panic attacks for the first few times, knowing how to turn it of temporarily is helpful enough. Here are some of the effective natural techniques and ways to help you stop panic attacks temporarily.

Breathing techniques

• Though panic attacks is an unpredictable and subconscious thing that happens to us, we can still gain back our control over it consciously. If you are encountering one, you can use this technique to get back control. Breath at the count ratio of 1:2, making your exhalation longer. By counting 4 counts for inhalation and 7 counts for exhalation, you are shifting your focus to counting and relaxing yourself through long exhalation.

• Another method that is recommended by many therapists is the paper bag re-breathing technique. Basically, you breathe into a paper bag until your breathing calms down. It has the same effect of having longer exhalation. What happens is that, it reduces intake of oxygen and makes the level of carbon dioxide higher than oxygen in your body. This naturally calms your nervous system down.

Medication

Before buying those drugs over the counter, consult your doctor for safety purpose such as allergic reactions and further information of the drug. You can keep some of these medication with you wherever you go so that when an attack comes around and you are just too panicky to remember breathing techniques, then pop in these medication. Be sure to put your health safety on top of the priority. Don’t become too dependent on medication and practice getting use to start using natural techniques such as count breathing.

Tea

Some teas have a relaxing effect. Tea with soothing scents and taste helps to soothe the nervous system and calms you down. The types of tea that are known to have a soothing effect includes, chamomile, green tea and jasmine tea. It is not possible to start making tea when you have an attack. The idea is to keep yourself relax and calm, in a way to control your stress level so that less occurrence of panic attacks will happen.

Scents

Keep a small bag of soothing scents to help you relax when you sniff into it. Scents like lavender calms the nervous system and is very helpful and safe way to help you gain back control. Use of scents are usually known as aromatherapy, where you can get oils and incense to burn to fill up your room or home. This can help you maintain a relaxing environment and lessen the chances of panic attacks to occur.

These temporary solutions are good to help you in emergencies to calm down. As mentioned, temporary solutions are just Band-Aid solutions but will not clear off panic attacks completely. This does not mean that these are not useful, it is but with moderation of use.

The mindset that you should have is to free yourself completely from panic attacks. This is not impossible and there are self-help methods that are endorsed by medical agencies with proven track of success records.

You can maintain control during panic attacks and also cure completely from it. Don’t despair or compare previous methods that didn’t work for you. There are natural methods that work without the use of medication nor expensive therapy sessions.

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