How To Calm Your Nervous System During A Panic Attack

 

Panic attacks can come out of nowhere, almost unexpectedly, or if you know your triggers, sometimes you see them coming. Whether you're used to having panic attacks or you suddenly have your first, having the tools to calm your nervous system can make the difference between the panic attack escalating and managing to calm yourself down.

Firstly, it's good to understand exactly what a panic attack is and can look like so that you can visualize it should one start. Essentially, a panic attack is an intense surge of fear or discomfort that peaks with both physical and psychological symptoms. If you're used to them, you can see them coming, but a lot of the time it's never clear what that trigger is, and they can catch us off guard.

Symptoms of the panic attack can include:

• Rapid heart rate

• Shortness of breath

• Dizziness

• Sweating or chills

• Lightheadedness

• Busy mind

Panic attacks look different for every person, but often they carry a lot of similar symptoms. One thing that I think can be very important to remember is that a panic attack is not dangerous, but it can feel very scary. Often these come from anxiety disorder, PTSD, or other mental health conditions, but it's also been known for people to have random panic attacks, having never had one before. When you feel a panic attack coming on, it's very helpful to have tools to allow your body to calm down. Most of this is done through grounding and calming your nervous system. Here are some key things to keep in mind if you feel a panic attack coming on:

// Remove yourself from the stimulation

Often a panic attack can be brought on by a situation or a place that is making you feel uncomfortable, or a feeling within the space that you're in. The first and most important thing to do if you feel uneasy or anxious is to remove yourself from this space, even momentarily. This doesn't have to be making a scene, packing up your stuff and leaving work, but just move away from where you're sitting. If you're sitting at a desk, move outside, get some sunlight, move your body, and give yourself some time to regulate your breathing.

// Breathing: 4-4-6 rule

Probably seems an obvious one, but breathing and concentrating on your breath is the first and best step for grounding. There's a rule that can really help with your breathing technique. The 4-4-6 rule. You breathe in for 4, hold for 4, and breathe out for 6. This allows for your breath to regulate your nervous system and for you to concentrate on something other than what you're worrying about.

// Grounding

Grounding and remembering where you are and staying within the moment can be done in a natural way. This part is slightly difficult if you're in a public space or perhaps in your office, but if you are at home or somewhere where you can get some quiet space, we recommend lying on the floor and lifting your legs on a wall or above your heart. This allows for the blood to go back towards your heart and your head and can ground you, creating calmness.

// Plug in and tune out

Tuning out the noise and grounding back into your inner feelings can distract you from the panic attack and help you focus on something else. One method that works well is to plug in your noise-cancelling headphones and connect to an app such as Calm. This app has plenty of meditations, short breathing techniques, and even music to help you tune out the noise.

// Be kind to yourself

Once you have calmed yourself down and come out of your panic attack, please remember to be kind to yourself. During a panic attack, our cortisol levels are spiked, which can mean that after a panic attack has passed, we can be extremely elevated within our nervous system, even if we have managed to calm down. So, make sure that you take that time for yourself. Relax, watch some TV, and don't overdo it straight after a panic attack.

If you are having regular panic attacks and it's something you're worried about, we would suggest seeking some mental health support. There are lots of options available in the region, and it can help you manage these attacks, and may be rooted in some inner depression or trauma.

For more information on getting the help you need visit: https://www.lighthousearabia.com