If you ever experienced a panic attack then you know just how scary of an experience it can be.
In fact, the symptoms are so severe that many people who are experiencing it believe that they are having a heart attack, going crazy or even dying.
The only good thing about panic attacks is that they do not last long, half an hour at the most for most people.
Even then, just a few minutes of this experience can seem like it lasts a lifetime.
But then it comes to a halt and you are much worse to wear.
The after effects of a panic attack can range from breathing difficulties and chest pains to nausea and dizziness.
After such a difficult experience we can take a long while to truly get over it, and not just in the physical sense.
Panic attacks are very scary experiences that many people are absolutely terrified of.
Luckily for you, there are a few actionable steps that you can take right after your panic attack is done to ensure that the damages are kept to a minimum.
Here are 5 simple steps on how to recover from a panic atttack and get your life back on track.
1) Change your scenery
Rabbi Wolpe once said “Change your place, change your luck”
As it turns out, in this particular case he was absolutely right.
You see, many panic attacks are situational in nature.
That is to say, certain situations may serve as quotetriggersquote for a panic attack.
For example, a closed space or a crowded area can trigger this kind of response out of certain people.
In that case, the first thing that you should do is distance yourself from that trigger.
Go outside, take a breath of fresh air, and leave any possible stressors and triggers behind.
Even if that is not the case, the simple act of removing yourself from that place can be very beneficial regardless.
After all, your experiences there were not pleasant, to say the least.
2) Calm yourself
Before you can do anything else you need to make sure that you are actually feeling okay.
The symptoms of a panic attack can linger and are extremely draining on the body.
The symptoms, in this case, can make it much more likely for your anxiety to return.
Experiencing a second panic attack so close to the first is something that you undoubtedly would like to avoid, right?
The first thing you should do right after moving away from where you had your panic attack is to drink some water.
Dehydration and anxiety are closely related and a panic attack can cause your body to waste many of its fluids.
Another great method is the 4-7-8 breathing exercise.
In my experience this is definitely one of the best breathing techniques – Not only is it highly effective, it is also very easy to remember and use even in such a difficult situation.
- Exhale fully
- Close your mouth and inhale through your nose to a count of four
- Hold your breath to a count of seven
- Exhale slowly to a count of eight
Once the symptoms have subsided you are ready to move on to the next step.
3) Reflect on the experience
After going through such a difficult experience and managing to calm yourself the next step should be self-reflection.
Experiences are the freshest in our memory right after they happen.
Because of that, it would be a good idea to reflect on them as soon as possible.
The purpose of this is to take note of any possible triggers and to understand better how and why the situation escalated so quickly.
By putting the experience into words rather than letting it be an idea that scares you, you are making it more manageable.
Arguably the best method to accomplish this is to write this information down from your point of view.
Journaling is a powerful method of coping with both depression as well as anxiety for this very reason.
Retelling someone else what happened would also be a viable option.
After all, not all of us carry with us A pen, papers, or even a phone to type in at all times.
Besides, telling someone else about the experience might be better for you – to each his own.
It is amazing how much other people’s support can help us.
Stress can really tire you out.
When we are stressed our muscles tend to become tenser and we become highly alert.
These effects are not easy for us to handle and can tire us both mentally as well as physically.
At its core, stress is our body’s reaction to what we perceive as dangerous or threatening.
Panic attacks are basically an extreme form of these reactions.
Our body produces hormones such as cortisol and epinephrine in order to help us combat this so-called danger that we found ourselves in.
These hormones are responsible for the physical symptoms of stress, anxiety and panic attacks.
The truth, however, is that after every high comes a low, and this case is not an exception.
The crash that comes after a panic attack can make you tired, so much so that you should probably take the rest of your day off (If you are able) and treat yourself to a full night of sleep.
The time at which you are awake can be used for other activities.
The truth is that not all rest has to be physical.
In fact, distractions are very beneficial for relaxation.
Aside from getting a few more hours of sleep at night try to read a good book or get invested in a hobby.
That way you can treat both your mind and your body some proper rest and relaxation.
5) Plan for the future
By this point you should be feeling relatively well, all things considered.
You have already recovered from the physical effects of your panic attack and are likely to be feeling much better because of that.
Now you have to deal with any long-term damages.
You have already gone through the possible causes, now it is time for you to plan ahead and work to overcome these issues.
The biggest part of recovery is to make a lasting change to your mental health, and overcoming your panic attack does not guarantee that you won’t have another in the future.
This type of treatment includes meeting with a professional therapist, learning to tolerate your triggers or getting rid of your anxiety altogether.
The best, most viable method of accomplishing that is to develop good habits and avoid bad ones.
Exercise, maintain a healthy diet, have at least 8 hours of sleep every night, avoid caffeine and so on.
These habits are meant to combat overall stress and situational panic attacks and will require further help from a professional.
That, however, isn’t to say that having great habits will not be beneficial – far from it.
Stress and anxiety are closely related, and maintaining the right lifestyle can make panic attacks, should they occur, last for shorter periods of time and be less intense in nature.
6) Continue with your life
A common problem for people who went through a panic attack is the fear that they develop.
The experience is obviously difficult and it can certainly affect your life should you let it.
But you are not going to let it.
You have done everything within your power and have turned your life back on track.
The whole point of recovery is that you are free from the damages, both physical and mental.
Now the only thing that there is left to do is to continue living your life to the best of your ability.
Hang out with friends, travel, be with your family and spend your time doing the things that you love.
The main goal here is to cut panic attacks off from your life, and by living it daily you are essentially doing just that.
Sure, the path to improving your condition is not an easy one, but given time it is well within your reach.
That is, of course, as long as you are actually trying to get better.
Ultimately it really is up to you.
Overcome your panic attacks
Here’s the deal, panic attacks are not an easy experience to go through.
Rather, they are difficult experiences and can affect you for years to come.
Not through any physical symptoms, but rather through emotional trauma.
The fear of having another panic attack is always there and it can change the way that you live your life.
Because of that, there are right and wrong ways to handle a panic attack – the wrong methods can increase the likelihood of a panic attack and the right methods can make it a thing of the past.
Which ones will you choose?
When it comes to panic attacks, or even general anxiety, I highly recommend checking out the Panic Away Program.
In it you will find everything that you need to know to truly overcome any and all panic attacks for good.
If you really are serious about improving your condition then you should definitely give it a go and see for yourself.
Should you have any further questions you would like to ask me, feel free to either write them down in the comment section below or get in touch with me directly.