4 Keys to Managing Panic Attacks

Do worry about when the next panic attack will happen? Are you dreading feeling of not being able to get enough air? Have you felt so much chest pain you thought something was physically wrong? Panic attacks can feel debilitating, and can effect people’s ability to do the things they enjoy for fear they may have a panic attack. Here are four keys to managing panic attacks: 

1. Find a Grounding Tool That Works. Grounding is a powerful tool for someone experiencing anxiety, as they are often in past or future thinking. Being in the present moment, helps to reduce anxiety levels. Here is a handout of basic grounding to get started.
2. Strengthen Your Relationship with Your Body Sensations. The more connected and in touch you can be with your body and what you are feeling, typically the earlier you can identify the anxiety arising. With the earlier identification of an emotion typically the intensity is lower, and whichever coping tool you use will generally be more effective. There are many ways to develop the relationship with your body sensations, some include being present with your body in everyday tasks for example when you are exercising noticing what your body is feeling, possibly tightness, tension, burning feeling. You can also check-in throughout the day when you are are work to see how your body is feeling whether stiffness from sitting, or sore feet from a standing job.
3. Use Breathing Tool Early On. Breathing is key to managing emotions. With the right breathing tool you can help your nervous system calm, and shift from sympathetic (fight or flight stress response) to parasympathetic response (rest and digest).
4. Meditation. Can be effective to support all three of the above. Check out the meditation “Zen Then” https://www.mindfulhealingjourney.ca/in-your-pocket.html#/

​If you need additional support reach out to me I am Nicole Levy and I would be happy to help. Book an initial consult directly though  https://oab.owlpractice.ca/mindfulhealingjourney/booking