Purge the panic

It doesn’t take much to get anxious. For some, writing a difficult exam, performing onstage, meeting a potential partner or socialising (especially in case of introverts) can cause jitters. For others, it might take more–a decisive interview, an impending medical diagnosis, rejection or dealing with the loss of a loved one. And while it is perfectly normal to feel anxious, at times, anxiety can turn into a full-blown panic attack.

Let me tell you this from personal experience: Panic is strong enough to impact reason and logical thinking.

Shortness of breath, chest pains, shivering and nausea–panic attacks have rendered me helpless quite a few times. Luckily, friends, family and experts helped me understand these reactions better. And I gradually learnt to deal with it alone.

Do you recall being caught in such an episode? Relax. There are ways to handle a panic attack. Here’s how.

Relaxation techniques

Deep breathing: This is a tried and tested method. Sometimes a panic attack can make you feel trapped and incapable of movement. This is where relaxation techniques come into play. One way to calm the mind is by deep breathing, with a focus on inhaling and exhaling.

I have a colleague who prefers to count numbers along with the breathing exercise. Prone to panicking, she does it at her desk, or if it’s too much, she just takes a walk or heads to a secluded space. When she returns, she is back in control.

More often than not, telling yourself you are in control helps.

Tapping: According to psychotherapy experts, an effective relaxation technique is tapping. One needs to tap areas like the crown of the head, under the nose and under the lower lip with the index and middle fingers of both hands, preferably forming a pattern. Concentrating on rhythmic tapping helps in calming down.

Distraction

One of my go-to techniques when I find myself alone and panicking is identifying the signs of anxiety and distracting myself.

I choose to pick up a book and lose myself in the story. Listening to my favourite songs or watering plants work equally well.

In public spaces, concentrating on colours and movement helps me a lot. I consciously start linking whatever I see to a positive thought. For example, I have two dogs and if I see something brown or black, I link it to their furry coats. It makes me relax as the link starts a chain reaction of happy memories. The aim is to shift the concentration from anxiety-inducing thoughts to other things that you enjoy doing. It’s all in the mind after all.