Don’t worry, a renowned psychiatrist shares three ways to calm a panic attack.
Panic attacks, sudden episodes of intense anxiety that cause physical symptoms, are very common. Experts say This will happen to one in 10 Americans this year.
If you start to feel a panic attack coming on, don’t run from the scary situation, advises Dr. Daniel Amen, a licensed psychiatrist and brain imaging researcher in California. Focus on your breathing and redirect negative thoughts into positive ones.
“The first one is the most important: don’t leave, because if you do, anxiety will take over you.” Amen started a 48-second TikTok The video hit 1 million views this week. “So the main thing is, you’re not going to die. You’re going to be OK. Don’t walk away.”
He recommends breathing in for four seconds, holding your breath for one to two seconds, breathing out for eight seconds, holding your breath for one to two seconds, and continuing.
“Do this breath ten times and your panic attacks will be dramatically reduced,” Ament promised.
Next, you need to reframe your negative thoughts.
“Write down what you’re thinking: The plane is going to crash, then flip it over. The plane won’t crash,” Amen advised. “Instead of thinking about the fear, contemplate flipping over.”
In the comments section, Amen has 2.7 million TikTok followers He revealed his unique method for calming panic attacks.
“Putting ice or something cold on my neck always helps so much,” one woman said.
“It helps keep your feet firmly planted on the ground and you can feel them there. I know that sounds weird but it helps,” said another.
“When I expect a panic attack to occur in a particular situation, like boarding a plane, before I leave I always visualize myself arriving at my destination, resting at the gate and going through security,” a third added.
“Is it spicy? Sour candy can also ease panic attacks” declared a TikTok user.
Panic attacks There is a tendency to pass Within 30 minutes. If it lasts longer than that Consider going to the emergency room.
You should also seek medical help if you experience severe hyperventilation, chest pain, difficulty breathing, dizziness, lightheadedness, or thoughts of harming yourself or others.
