Most of us know the sneaky and uncomfortable feelings that come with a full blown panic attack. Often, the anticipation of a panic attack can be just as torturous as the actual attack.
While there are many ways to try and halt a panic attack, finding the right tool for YOU is vitally important.
Here's our top 3 tips for fighting a panic attack.
- Stop and Jiggle (Somatic Work). This approach may sound strange, however, it works. Somatic work allows the body to process the sensations and feelings associated with panic and discomfort in the body. Somatic means relating to the body. If you are driving, find the nearest exit, pull into a parking lot, or go to a park. If you're at home, kick your shoes off, get out onto grass and start 'jiggling.' Start dancing, moving, walking on the spot, stretching, using your hands as a brush. Brush your body like you're wiping off water, flicking the energy and feelings away from your body. This will break the loop of panic and ensure you return to a grounded state.
- Hum. Yes Hum. Humming is a great way to disengage from panic. Most people with anxiety and panic attack are taught to breathe in deeply and exhale. While this may work for some people, a more effective way to address anxiety and panic, and even anger, is to engage with 'cue conditioned, signal out breath' which translates to long forceful humming sounds. It may help if you think about expelling the anxiety and panic through 'humming it out.' An easy way to start doing this is to think of a bee and replicate the humming sound a bee makes. This will allow for emotional self regulation and release of Nitric Oxide. Signal breath out is an evidence based method of decreasing anxiety, panic and anger.
- Three Questions. The 3 questions technique is similar to a grounding activity. If you happen to be with someone who is having a panic attack, ask them 3 important questions that relates to important dates, times or events. An example of this would be a mother with young children. You would ask, what is 'Child 1' full name, date and time of birth, what is child 2's full name, date and time of birth, etc. The questions can be of any nature that gets the person back into a responsive state. Work related, area of expertise, family dates/details. This method works by change of states method, forcing the brain/body to focus on remembering anchored memories.
Vicki Childs is a registered Counsellor, Clinical Supervisor and Clinical Hypnotherapist.
#anxiety #panicattacks #stoppanic #panicattacktips #overcomepanic #tipsforcontrollinganxiety #worthatry #holisticcounsellor #nervoussystemdysregulation
