When a panic attack strikes, it's normal to lose perspective and succumb to the intense feelings. Since others often have trouble understanding how such a strong sense of fear and anxiety can arise so suddenly, an attack can also leave you feeling alone and helpless. While having a discussion with a mental health counselor is always a valuable option, it's helpful to know what to do in the moments when an attack arrives, especially if you're unaccustomed to them. 

What to Do When You Feel a Panic Attack Coming On

1. Take Deep Breaths

Hyperventilation is a common part of panic attacks, so it's wise to use your breath as an ally when you can. Not only is difficulty breathing scary in and of itself, but it can also elevate the feelings of fear and panic. 

Try to focus on taking deep breaths using your mouth, letting the air slowly fill your chest before letting it out. For the best results, count to four while you take each breath in, hold for one second, and exhale for four seconds. Repeat this process with as much calm and mindfulness as you can.

2. Use Lavender

Lavender is a flowering plant that's known for its soothing qualities. Many people who experience anxiety and panic attacks keep lavender essential oil nearby to rub on their forearms and inhale the scent. 

Brewing a pot of lavender or chamomile tea may also be helpful. If you see a psychiatrist and are prescribed benzodiazepines, keep in mind that this anti-anxiety medication shouldn't be combined with lavender because intense drowsiness may occur.

3. Exercise Lightly

If you're not hyperventilating, try some mild exercise. Bursts of activity release endorphins into the body, which help keep blood flowing properly and boost the mood in times of anxiety. Exercise that avoids adding stress, such as walking or swimming, has the most consistent results. 

4. Focus on an Object

Many people benefit from finding a specific object to direct their focus on during a panic attack. Whether it's a magazine on the table or an antique clock on the wall, give it your full attention and note every detail you can see. Do the clock's hands tick with a little jerk? What kinds of fonts are used on the magazine cover? Describe all these observations to yourself, and the panic may slowly subside.

If you're looking for help with anxiety and frequent panic attacks, turn to Lincoln Psychiatric Group. This clinic has been helping Lancaster County, NE, residents since 1939. A mental health counselor will assess your situation and determine the treatment plan that's right for you. With the help of this dedicated and compassionate team, you can begin to see a healthy path forward. If you're experiencing a difficult time, call (402) 476-7557 to speak with a counselor or visit the website to learn more about their services.