Panic attacks can sometimes become more frequent, fueled by the individual’s fear of having another. Even if you have only had one panic attack so far, you must learn how to deal with a panic attack in case it happens again. If these tips aren’t enough to stop them, then you’ll need to see a mental health professional for an evaluation and panic disorder treatment in Holly, MI. The good news is that everyone can manage panic attacks and lead a relatively normal life knowing how to come down from a panic attack.
How to Deal with a Panic Attack at Night
Panic attacks that occur at night may be referred to as night terrors or nocturnal panic attacks. If you wake up from a night terror, begin breathing slowly and deeply. Remind yourself that it’s a panic attack and will soon pass. Then, get out of bed and do something relaxing for about 30 to 60 minutes before trying to sleep again. Avoid watching movies or television shows, because these are too stimulating.
Examples of soothing activities are listening to peaceful music, cleaning, ironing clothing, reading an inspirational book, enjoying a cup of hot decaf tea, or doing yoga. Don’t consume foods with caffeine in them before bed because caffeine can worsen or trigger anxiety. If you like coffee, drink it at least seven hours before your bedtime to give the caffeine time to leave your system.
How to Deal with a Panic Attack at Work
If you have a panic attack at work, the most important thing to remember is to breathe slowly and deeply. The body tends to decrease oxygen to the brain when you feel stressed or anxious. Breathing deeply increases the oxygen in your brain to encourage a state of calm. Cognition will also improve when your brain receives enough oxygen, so you can get back to work and be productive. You should learn deep breathing techniques to restore oxygen to your body and feel calmer effectively.
As long as your panic attacks aren’t connected with a physical condition, such as a brain injury, you should stay in place throughout the panic attack. If you need privacy to calm down, you may go to the bathroom or sit alone in your office. Use a coping technique you learned about to return to a state of calm quickly. One example is to write your thoughts down in a journal or on a piece of paper you’ll dispose of after. Writing your thoughts down helps prevent your mind from repeating them over and over while you attempt to calm down.
You can learn more about how to deal with a panic attack and how to come down from a panic attack in cognitive behavioral therapy, a type of talk therapy. We recommend that you see a mental health professional if your panic attacks are interfering with your daily life. Rose Hill Center offers anxiety treatment in Holly, MI, and can treat various anxiety disorders. Whether you have a panic disorder, generalized anxiety disorder, social anxiety disorder, or specific phobias, we can help.
Be Patient and Compassionate with Yourself
If your first few attempts at regaining control quickly don’t work, don’t be so quick to give up. You must recognize it may take some practice. Be patient with yourself as you develop new skills for coming down from a panic attack. Rose Hill Center creates a customized treatment plan for each patient as everyone will have different needs. Most residents stay at our center for 6-12 months.
Panic attacks don’t have to interfere with your life. With the right guidance, you can learn how to manage them. Some people stop having panic attacks altogether after receiving mental health care. We offer residential psychiatric services in MI if you are seriously struggling with anxiety. Our residential psychiatric facility has a serene, warm atmosphere so that you will feel right at home. During your stay, our goal is to help you regain stability and learn how to live a fulfilling, independent life. We highly recommend our services if your panic attacks have been interfering with your life. It’s the fastest route to learning how to manage them.
You can reclaim your life this year by receiving anxiety treatment from certified professionals. Contact Rose Hill Center to get started on your anxiety treatment in Holly, MI. Call 866.367.0220 to discuss your options in overcoming panic attacks.