First things first, before you learn effective ways to soothe your panic attack, let’s dive into what it is exactly. It’s common for many people to confuse a panic attack and an anxiety attack. Although these are sometimes used to describe one thing, they are different disorders.

Let’s say you’re walking at night and see a potentially dangerous situation, and you start trembling and feel nervous.  You’re likely experiencing an anxiety attack. On the other hand, a panic attack doesn’t require any scenario for it to occur. Most importantly, it’s more intense compared to an anxiety attack.

What Causes a Panic Attack?

In most instances, there isn’t a specific reason that causes a panic attack. Yet, some people’s reasons can vary due to certain factors. Research suggests that the following can increase the risk of panic attacks in most people.

Your family history

Did you know most panic disorders, including anxiety attacks, can be found in your family history? If you’re unsure which side of the family has any panic disorder, you should consider learning more about your family history. If anyone in your immediate family has been diagnosed with a panic disorder, your risk of experiencing one increases by at least 40%.

Mental health conditions

Panic attacks affect your nervous system and cause an emotional imin reacting to a known or unknown scenario. When you have any mental health condition, you lose control of your emotions and, in severe cases, your physical self. As a result, when you have a history of mental health diagnosis, you’ll likely experience a panic attack at least once in your lifetime.

Childhood trauma

Research suggests that childhood trauma has lifelong effects that can trigger panic disorders and other related mental health conditions. Since childhood trauma takes different forms, speaking to a professional is crucial to help you find the root cause of your reactions. Even though the effects are long-lasting, childhood trauma can still be managed and treated.

Substance abuse

You’d be surprised to find an unexplainable link between panic disorders and substance abuse. A study by the American Addiction Centers concluded that an estimated 20% of diagnosed patients also struggled with substance addiction. These people believe that substance use helps to reduce the effects of their panic disorder.

5 Ways to Soothe Your Panic Attack

If you suspect you’re experiencing a panic attack, remember to use the following tips to calm and soothe yourself until you feel better to carry on with your day.

Rely on Deep Breathing

If you find yourself breathing heavily, it’s best to focus on ways to slow down your breathing. Use deep breathing techniques to ensure that you stay calm. Breathe deeply through your nose and let it out slowly through your mouth until you feel your body relaxing.

Be Mindful

When you’re mindful of your environment, staying alert of anything that can trigger your panic episode is easier. Essentially, you’ll be aware of any emotional changes and how to react accordingly. Experts suggest that, over time, mindfulness can help you manage your panic disorder symptoms.

Consider Muscle Relaxation Techniques

Have you been feeling a little tense by your neckline? Are you clenching your jaw a bit too much when you’re trying to focus? Unclench your jaw, let your tongue rest, relax your shoulders and breathe deeply. You must intentionally relax your muscles since it’s where your body carries the most tension.

Try to Increase Your Physical Activity

You’re not alone if you want to wait to join the gym. Most people end up signing up for their membership and hardly go anyway. However, you can still improve your physical activity without entering a gym.

Consider running, walking or even swimming to help clear your mind after a long day. You can focus on doing at least 20 minutes of light exercise to help reduce your anxious thoughts.

Keep a Positive Attitude

How often do you get to say great things about yourself? If you still need to, now is an excellent time to start. Look in the mirror every morning and say positive things about yourself and to yourself. You won’t believe how much loving yourself can keep negative emotions away when you do it often enough.

In summary, panic disorder is a common thing everyone can experience at least once. If you’re concerned about your panic attacks, you must seek professional help. The great news is that Most importantly, you can get help conveniently when you use our Telehealth services to speak to a qualified nurse, doctor or mental health professional.