Porni Banerjee | ২৩ জুন ২০২৪ ১৬ : ০২Porni Banerjee

Panic attacks are sudden, intense episodes of fear that can be overwhelming and debilitating. They are characterized by symptoms such as a racing heart, shortness of breath, dizziness, and an overwhelming sense of dread. These attacks can occur unexpectedly, making it crucial to have effective strategies to manage and mitigate their impact. Below are four effective ways to deal with panic attacks, which can help you regain control and reduce their intensity.

Deep breathing techniques – Practicing deep breathing can help the body to relax. Sit or lie down in a comfortable position. Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this process for several minutes until you notice a calming effect.

Grounding method – One effective grounding technique is the 5-4-3-2-1 method. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By engaging your senses, you can distract your mind from the panic and bring your awareness back to the present.

Positive visualization – Close your eyes and think of a place that makes you feel relaxed and instantly happy such as a sea beach, mountains or anything that soothes your mind. Immerse yourself in visualizing every detail of the mental image and you will feel your body and mind getting calm and fresh.

Progressive Muscle Relaxation – This technique involves tensing and then relaxing different muscles in the body. This can help reduce physical tension and promote relaxation during a panic attack. Start by tensing the muscles in your toes for a few seconds, then slowly release the tension. Move up to your feet, calves, thighs, and so on, tensing and relaxing each muscle group. Focus on the contrast between the tension and relaxation, which can help divert your attention from the panic attack and promote a sense of calm.