Panic attacks are commonly known for people with mental health issues. However, apart from mental health, recently a new kind of panic attacks has emerged. How to cope with it?
I will not be writing about the medical panic attacks, known in psychiatry and psychology. But first, let’s learn what they are.
What Panic Attacks Are
They consist of at least one of the symptoms listed below:
Panic attacks can start with a sudden and rising feeling of fear and distress. You and are frightened of losing control.
Your breathing speeds up and you might feel as if you can’t breathe properly, causing you to gasp for even more air. The extra oxygen makes your heart beat faster.
During the attack, you might have a tight sensation in the chest, feeling dizzy, faint, shaky, confused, sick or weepy. You can also suffer from chills, sweating, pins and needles and hyperventilation (when you feel as if you can’t breathe).
Panic attacks can last from a few seconds to 10 minutes.
Many people are frightened of dying or losing control during the attack.Spunout.ie
Unfortunately, now it is much easier to experience these symptoms as we are flooded with negativity concerning coronavirus. This is there real kind of attacks we need to face now.
How To Survive Contemporary Panic Attacks
I will give you some tips on surviving the contemporary panic attacks which happen and still will happen in the world.
1. Turn Off Your TV
You can check the basic information about coronavirus on the Internet, although even here be careful what you are reading or watching. Just be up to date what regulations that have been introduced or how to protect. It is unnecessary to know how many people have died and how rapidly the number of new cases has risen. They will not tell you instead, how many people have been cured and what to do to increase immunity. You need to dig elsewhere to find this kind of information.
2. Change Your Thoughts
Your thinking creates your reality. Once you cut off the panic attacks from external sources, tackle your mind. Use the bin technique and visualisation. Imagine a big bin into which all your panicky thoughts fall. Then they are burnt with a fire or a bolt of lightning. People who believe in God may see it as a Divine Light.
Remember that your thoughts manifest, becoming your words, deeds and beliefs. You attract all that your dominant thoughts are about. Hence, nourish only positive thoughts.
3. Pay Attention To Your Language
How does your self-talk look like? Do you praise yourself, use calm language, encourage for taking action? Or maybe it is a sequence of blaming, labelling, accusations, diminishing the positive? Take a diary and for the next three days log all that you have talked to yourself. You will be surprised how much negativity is used on an everyday basis. And think about this enormous number of words and phrases within a week, month, year.
For example, think how many times you use
“impossible”, “I can’t”, “I should/should not (have)…”, “idiot”, “stupid”? These words and phrases are deliberately crossed out so that you eradicate them instantly. I will write an article shortly where you will be able to learn a more positive language.
4. Take Responsibility Of Your Health
Start from increasing the strength of your immune system, by taking vitamins (especially Vitamin D3 + K2 MK7 and C) and minerals. Eliminate sugar and all junk food. Cleanse your bowels, liver and kidneys. Do exercises, even at home, with an open window, you can ventilate your lungs properly.
5. Use Mindfulness
I have written a couple of articles about mindfulness in November last year. The general idea of this technique is to focus on what is going on around you, observing everything without judgement.
Sit in a quiet place, somewhere where no one will disturb you. Close your eyes and for, let’s say. 5 minutes focus on your breath. You can also notice each part of your body, each object in your house (or outside if you practise mindfulness outdoors). You can also practise conscious walking, focusing on each step.
6. Learn How To Relax
Now people spend more time at home because of coronavirus quarantine. It is a great opportunity to practise relaxation techniques. You can use breathing technique, visualisation or muscle relaxation. Check this website for more details.
Play your favourite music, although the calm kind is recommended. You can also use the music with particular frequencies, e.g. 432 or 528 Hz. Lots of it can be found on youtube for free, but you can also order your own collection. Here is an example:
7. Limit Contact With Negative People
I have already written a couple of articles about toxic people and neighbours, partners, friends in particular. Don’t waste your precious time, especially now, for being around negative people, who steal your energy, overwhelm you with their negativity and still complain that you do not do what they want.
In a Nutshell
Today you have learnt some tips on coping with panic attacks, not only these internal but also the external ones, created by the current situation. Practise these tips as often as possible to stay positive and keep peace in mind. Good luck.