Have you ever felt like you're having a heart attack? Can't catch your breath, heart pounding, feeling like you're about to die? You're not alone. This is a panic attack.
But what if I told you that you can bring this terrifying feeling under control in just a few minutes? Today, I'm going to show you three powerful, psychologist-approved techniques that can help you calm down the moment a panic attack starts. The third technique, in particular, is so simple you can use it anywhere, in any situation. So, make sure you watch until the end.
The root cause of a panic attack isn't your body; it's your brain. It creates a cycle of negative thoughts. The first technique is to break this cycle, and it's called Cognitive Behavioral Therapy, or CBT.
Step 1: Identify your triggers. Write down in a journal or notebook when and in what situations your panic attacks happen. You can't fight an enemy you don't know.
Step 2: Challenge your thoughts. When you think, "I'm going to die," ask yourself, "This has happened before, and did I die then?" Replace that negative thought with a more realistic one. For example: "My heart is racing because my body is releasing adrenaline. It's not harmful, and it will pass in a few moments."
Why does this work? Because it tells your brain's "alarm system" that there is no real danger.
During a panic attack, your body goes into 'fight or flight' mode, which makes your breathing fast and shallow. At this moment, your body needs an emergency brake. And that brake is proper breathing.
The most effective technique is called Box Breathing. Try it with me.
Inhale through your nose for 4 seconds. (On-screen text: INHALE 4s)
Hold your breath for 4 seconds. (On-screen text: HOLD 4s)
Slowly exhale through your mouth for 4 seconds. (On-screen text: EXHALE 4s)
Hold your breath again for 4 seconds. (On-screen text: HOLD 4s)
Repeat this cycle a few times.
Why does this work? This slow, rhythmic breathing activates your body's relaxation response, which calms your heart rate and sends a "relax" signal to your brain.
And now, for the technique you can use anywhere, even in a crowd, without anyone noticing. When you feel like you're losing touch with reality, use this 5-4-3-2-1 grounding technique.
Look around you and consciously notice:
5 things you can see. (e.g., a clock, a blue bottle, a tree)
4 things you can touch or feel. (e.g., the fabric of your clothes, the arm of your chair, your own cool hands)
3 things you can hear. (e.g., the sound of a fan, birds chirping, a car horn)
2 things you can smell. (e.g., the scent of coffee, a perfume)
1 thing you can taste. (e.g., the taste inside your mouth or a sip of water)
Why does this work? A panic attack traps your mind in fears about the future. This technique uses your five senses to force your brain back into the present moment, breaking the panic cycle.
If you practice these three techniques regularly, you'll find you have much more control over your panic attacks. Remember, the feeling of losing control is just a feeling, not a reality. You are much stronger than it.
Which technique will you try first? Or, if you have your own technique that helps you, let us all know in the comments below. Your comment might just help someone else.
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