When you or someone you come across needs help with a panic attack, it is crucial to know of the right measures to carry out to ease the symptoms and recover a calm state. There are two different scenarios here – one being when you are the individual suffering from the panic attack and the second is when you’re seeing it.

If you encounter someone going through a panic attack, firstly make sure it is not something else that may require medical examination , for example an asthma attack. See if there’s a reason for the panic (such as being in a stuck elevator). If so, try to help the person get out of that situation.

Keep yourself serene when you are supplying panic attack help to somebody and don’t try to touch them (such as put your arms around them). Just be soothing to them. Do not try to tell them there isn't anything to fear because to them, there is.

What you should do is get them to concentrate on deap breathing, inhaling and exhaling in a slow and controlled fashion. If you have access to it, give them a cool washcloth or towel since many panic attack sufferers may feel facial flushing. Stay with the person until the panic attack lessens.

If you are the person who has to provide panic attack help for yourself, the initial thing you should do is try to slow down your mind. During a panic attack, your thoughts frequently rush ahead, making it almost impossible to think straight.

Focus on deep slow breathing – breathe slowly and fully. Controlled breathing will slow down your heart and help keep the panic attack under control. If possible, find a way of cooling your face.

Try to rationally think about what’s going on during the moment. Remember that a panic attack will not physically hurt you. You are simply experiencing symptoms that are frightening at that moment.

Distract yourself for the duration of the 10-30 minute panic attack to aid you in not thinking about it. You can accomplish this with music, self-hypnosis, or by working on something like a puzzle or crossword.

Some people find it useful to start some form of exercise – whether it’s walking briskly or dancing around the room to your favorite music. You may be scared to move if your chest is constricting, but sometimes this is precisely what alleviates the symptoms.

There are a number of methods you can use to obtain panic attack help when you need it. The most fundamental thing to do is discover how to control it before it occurs, and that means finding a coping mechanism that works for you and exercising it so that when the time comes, you’re equipped.
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