A panic attack is one of the frightening life situations, many people face, and it can happen to anyone. A panic attack is caused by fear or anxiety. It can occur when there is a sudden threat to life, and so leaving the victim to the thought that the worst is about to happen.
Reports from the American Psychological Association shows that 1 out of every 75 persons are likely to experience a panic attack. A panic attack is usually a sudden reaction, which comes like a breeze or waves, and it starts gradually until we are overtaken by fear. Panic attacks are frightening and, in most times, it makes people lose control.
A panic attack can come from any direction, and with the daily increase in the occurrence of bad and awry events, we need to be well informed on how to handle any form of a panic attack and to take care of our mental health.
According to Serena Gordon, who is a HealthDay reporter “The coronavirus pandemic has made many people more anxious. But for some, the threat of deadly infection and the drastic changes to everyday life may have triggered panic attacks”. We can tell that this is very true, owing to the COVID-19 pandemic, which has rampaged the world in recent time.
Also, Alexandra Ossaola in her write-up, “Panic attacks are reported to be increasing during COVID-19, as people are increasingly worried about their health.” She also mentioned that the frequency of web search regarding panic attack has also risen in the US since March 2020.
What is the way out of a panic attack?
We can control some life situations such as panic attack with simple methods, which doesn’t necessarily need you to visit the hospital or use some forms of medications. There are a lot of simple ways of attending to matters of health and life, and meditation is one of such approach you can adopt to handle panic attacks without spending a dime.
Well, meditation may sound very simple and common, but the fact remains that there are tons of life’s issues you can solve through meditation. Here is a link for the scientific evidence of meditation.
Just so you know, meditation is all about paying attention, and it helps you to calm yourself and to see the world differently without any judgment. With meditation, you can attain a relaxed mood, a state of calmness, and it works perfectly as a way of controlling a panic attack.
In doubt? If yes, here are some practical approaches we can adopt to control panic attack through meditation.
Pay attention to the moment
Remembering or worrying about an event that just happened or things that are yet to happen or past happens, can cause you to panic. So, instead of thinking about things that are happening or that happened, think about the moment you are right now.
While paying attention to the present moment, keep focus, and reassure yourself that you are safe, and bask in the tranquillity of your present environment.
Breathe in and out
Frankly speaking, this may not be so easy at the point of an attack, but you have to keep the focus on each breath you take as you engage in this unique form of meditation – breathing.
Breathe in and out slowly and continuously. Then, note how your body reacts as you breathe in and out. Erase any thought that may obstruct this moment, focus as you take each step of breath. Sure, breathing meditation is a good way to control a panic attack. Learn more about the health and psychological benefits of breathing meditation here.
Walk around calmly
Walking meditation may sound absurd at the moment of a panic attack, but believe me, it can help a great deal. To control panic attack using walking meditation, simply take a short work around your space, and while doing this, release your thought away from the cause of your panic.
During walking meditation, pay more attention to your steps, make it deliberate, keep the focus, and pay absolute attention to the way your body moves. Better still, you can walk out of your immediate environment where the cause of your panic attack seems very intense to another place.
Meditation with your favorite music
Another good meditation technique to handle and control a panic attack is by listening to some good music with soothing beats, lyrics and rhythm. As you play this music, follow the beats and open up your heart to the wording of the lyrics. With this, you will be able to relax your nerves, calm and control the feeling of panic around you.
Repeat a reassuring mantra
Repeating a mantra or some words that can serve as a mantra can help you to keep focused and also help you to control a panic attack. You can use words such as “This shall pass, I am a living being, I am strong” as your mantra, and this kind of words have a powerful, reassuring and controlling effect, especially when you find yourself battling with a panic attack.
Not only will the mantra dispel the feeling of panic within and around you, but it can also help to relax your muscles as well as calming your breath.
No doubt, you have seen that meditation is a great way to control a panic attack. Sure, every situation doesn’t always require one form of medication or the other. Instead, a simple approach such as meditation, can calm and help us to control ourself amidst our various life’s conditions. Whatever you may be facing know that you are not alone and the time will come that it will pass. Always smile and know that you are loved.
Read more about meditation and mental health at https://vennhaven.com/