Having a panic attack can be extremely scary, overwhelming and uncontrollable!
Here are some quick, simple and safe steps to help change it, control it and ground/ calm it:
1. Use your OUTER senses to change what is happening INTERNALLY in your mind, emotions and body. Our mammalian/ reptilian part of our brain needs data/ feedback from our senses.. so use them so that the brain can comprehend through this neuro-feedback circuit that you are indeed SAFE. It can simply need help to snap out of sympathetic nervous switch on in fight/flight overload to the calmer parasympathetic nervous system state.
Simply externalize your attention to ask yourself/ orientate too:
– What do you smell?
– What color’s do you see/ textures do you see?
– What do you hear?
– What do you taste?
Start to wiggle your toes and push into your feet… if your not sitting down, sit down and anchor/ feel into your sit bones. Feel the weight of your bones… THEN EXTERNALLY SCAN USING THE ABOVE SENSES AGAIN… repeat as many times as needed.
2. Use a change in temperature to SNAP your brain and nervous system OUT of what it is stuck in – a fight/ flight sympathetic neural response to not feeling safe. So affirm you ARE SAFE and use a cold flannel across your face or back of neck. If cold is too much use heat as a contrast – see what external temperature calms you the most.
3. Pace your breathing – start to become aware of your in breath and out breath, SLOW IT DOWN and bring it to more even rhythm. Start to lengthen inhalation as much as possible from your abdominal breath, up to your diaphragm right up to your collar bone/ upper lungs. A full 3 part yogic breath will help calm you – KEEP REPEATING these deeper breaths – KEEP FOLLOWING THE RHYTHM OF YOUR BREATH. Use it like a ‘tether’ or ‘anchor’ to draw your attention inward… again affirming YOU ARE SAFE. But if going inward triggers you again… externalize with the above senses.
4. If sitting is unbearable and you are too restless or shaken up, then MOVE your body in what ever way it wants to – shake out, jump, run on the spot.. whatever it takes… some people even find expressing the emotion in dance can help the panic be released through movement…. to then calm the nervous system/ brain.
*PREVENTATIVE STEPS/ BACK UP SUPPORT:
Make sure if you have a tendency for panic attacks that you also have someone you can quickly call that knows of your pattern and who also has the tools to help you gain calmness and assurity.
You will be very tired and probably shaken up. Rest well, keep warm and hydrated and get the support you need to process/ air/ reflect to someone close what it was like for you and the help you feel you need.
If you have no one close for support don’t forget Helpline and/or to call your coach for an urgent 1:1, to get proactive tips and tools on how to keep on top of the pattern until it becomes a very minimal influence to your life.
Numerous therapy treatments can help this condition; for example I have treated many clients successfully with panic, anxiety or depression with Biodynamic Craniosacral Therapy. (BCST) Google for a Registered Practitioner near you.
If you still need help in how to find a local Practitioner, I am happy to help you with the International Directories we have for Registered BCST Practitioners.
Also if you feel the need for some specific direct help I am happy to do a FREE Coaching Call to help you 1:1 to define and strategize your needs moving forward. Easy to book me through: https://go.oncehub.com/MelissaPotter
All the best, Melissa
