Zainab Khanam
Try breathing techniques like the 4-7-8 method. Inhale for 4 seconds, hold for 7, and exhale for 8. This helps slow your heart rate and calm your mind.
The 5-4-3-2-1 method can distract you from anxious thoughts. Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Remind yourself that panic attacks are temporary. Repeat affirmations like "This will pass" or "I am in control" to ease anxiety.
Relax each muscle group from head to toe. This reduces physical tension and helps ease symptoms of panic.
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Avoid stimulants like caffeine that can worsen anxiety. A balanced diet can help keep your energy and emotions stable.
Regular mindfulness helps you stay grounded. Meditation reduces overall anxiety, helping you stay calm in challenging moments.
If panic attacks are frequent, a mental health professional can provide therapies like CBT or medication to help you manage them effectively.