Never fear—a renowned psychiatrist is sharing his three-pronged method for breaking a panic attack.
Panic attacks, which are sudden episodes of intense anxiety that cause physical symptoms, are very common. Experts say one in 10 Americans will experience one this year.
Dr. Daniel Amen, a board-certified psychiatrist and brain imaging researcher in California, advises not to leave the scary situation if you start having a panic attack. Focus on breathing and turning negative thoughts into positive ones.
“The first thing is the most important thing. Don’t walk away, because if you walk away, anxiety now controls you,” Amen began a 48-second TikTok this week that has a million views. “So the most important thing is that you’re not dying. You’re going to be okay. Don’t left.”
He recommends breathing in for four seconds, holding your breath for a second or two, breathing out for eight seconds, and holding it for a second or two.
“If you do 10 of those breaths, the panic attack will decrease, like dramatically,” Amen promised.
Next, you should try to reframe the negative thoughts.
“Write what you’re thinking – the plane will crash, and then write it back – the plane won’t crash.” Amen was advised. “Meditate on the other side, instead of terror.”
In the comments section, some of Amen’s 2.7 million TikTok followers revealed their methods for breaking a panic attack.
“Ice/anything cold on my neck always helps so much,” offered one woman.
“It helps me put my feet on the ground. And feel them there. I know it sounds weird, but it helps,” said another.
“When I anticipate a panic attack during a certain situation, such as flying, I will always visualize myself arriving at my destination before I leave. Going through security resting at my gate,” added a third.
“Spicy or sour toffees can also break a panic attack,” declared one TikTok user.
Panic attacks tend to pass within half an hour. If they last longer, you should consider going to the emergency room.
Also seek medical attention if you are hyperventilating severely, have chest pain, have trouble breathing, feel dizzy or lightheaded, or think about hurting yourself or others.
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