Great switching techniques to overcome panic attacks
So you’re having a panic attack. First important thing is to become aware that it is a panic attack - pretty minor thing which doesn’t mean much and won’t hurt you. Like one great author said it won’t hurt you more than a bag with marshmallows dropped on your fit :).
So you know it is a panic attack. What should you do.
First of all say “nothing bad is going to happen. noone was ever hurt by it”.
Then switch. Easy switching techniques:
- Deep breathing. Inhale. Count until 4. Exhale slowly and through pursed lips. Do it slowly until there is no air left in your lungs. When exhale try to feel a relaxation wave coming on to the part of body which has a panic attack symptoms (I usually have a stomach or throat symptoms so I try to relax them). Usually just this can get rid of panic attack 80% of the time if you do it correct. What sucks is that it is hard to do this during the meeting - especially when you have to speak…
- Pinch yourself. Yeah - pinching is not only good for checking whether you’re sleeping or not. It can actually wake you up from your panic attack. During panic attack you’re so concentrated on your imagined catastrophe - you have to switch from it. And good pinch will switch you. Usually one pinch won’t work but 10-20 do a pretty good job for me in severe cases.
- If you’re at home put your legs in warm water. Helps a lot to relax in 90% of cases. No idea why but it works. Note that probably you have to use it as a last resort since you don’t want to get used to it. You have to make sure that you can get over your panic in ANY place in the world.
I hope these methods will help not only me.
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