How to overcome panic attacks
Short-term symptoms of panic may occur if you’re feeling particularly anxious. You might notice changes to your breathing, nausea, sweating or the feeling that you’re ‘losing control’. It is important to remind yourself that anxiety will pass, and remember that it is an unpleasant but normal human emotion that everyone experiences at times.
You can overcome panic attacks with controlled breathing or grounding exercises. For instance, you could try the ‘5,4,3,2,1’ method. With this method, you need to count:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste.
Spend some time engaging with your senses and noticing what is happening around you in the moment. This helps to bring you into the present, rather than focusing on the ‘what ifs’ or catastrophic thoughts that your mind can conjure up, which may be causing your anxiety.