Now, before you come in to see us, please try these at home first.
1. Use deep breathing
While hyperventilating is a symptom of panic attacks that can increase fear,
deep breathing can reduce symptoms of panic during an attack.
If you’re able to control your breathing, you’re less likely to experience the
hyperventilating that can make other symptoms — and the panic attack itself — worse.
Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill
your chest and belly and then slowly leave them again. Breathe in for a count of four,
hold for a second, and then breathe out for a count of four.
2. Recognize that you’re having a panic attack
By recognizing that you’re having a panic attack instead of a heart attack,
you can remind yourself that this is temporary, it will pass, and that you’re OK.
Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.
3. Close your eyes
Some panic attacks come from triggers that overwhelm you.
If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.
To reduce the stimuli, close your eyes during your panic attack.
This can block out any extra stimuli and make it easier to focus on your breathing.
5. Find a focus object
Some people find it helpful to find a single object to focus all of their attention on during a panic attack.
Pick one object in clear sight and consciously note everything about it possible.
For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided.
Describe the patterns, color, shapes, and size of the object to yourself.
Focus all of your energy on this object, and your panic symptoms may subside.
In special cases, We as Anxiety Therapist in Singapore will provide a specially designed focus token with a symbol of calm, to help you manage your anxiety.
If you’ve tried conventional therapies and yoga, aromatherapy and meditation are not cutting it for
you either, how about trying something different? We’re talking about hypnotherapy integrated with sound healing.
Come in for an appointment today.
Call (65) 90066830.