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  • Writer's pictureKirsty Elliott

5 ways to reduce a panic attack fast

Do you get so overwhelmed that it is hard to breathe?

All your emotions come flooding up at once and you don't know how to cope?

Your Anxiety takes on a mind of it's own and the panic and worry becomes unbearable?

If you have ever experienced a panic attack, then you know how frightening and out of control it can feel.

If you suffer with these regularly, and are desperate for some help, and advice on how to find relief from these moments of crippling Anxiety and Stress, then read on!

1. USE YOUR SENSES - The Anxiety and panic has come from a build up of negative thought patterns that have become overwhelming, sending your body into fight or flight mode. Of course you can't think straight when you have adrenaline pumping round your body and a heightened sense of awareness! - Look around you, run your wrists under cold water, take a bath, or drink some cold water. Put some music in your ears or eat a piece of fruit. This sounds simple BUT if you are SENSING, then it brings you into your body and out of your head. Taste, smell, hear, touch, see. Ground yourself into safety by using whats around you to sense your environment.

2. HEARTMATH BREATHING - Place both hands over your heart and breathe in for six and out for six, slooooowwwww the breath doooowwwwwwn. Big, deeper, longer belly breaths filling your whole lungs and tummy. Focusing on the heart space, as if you were breathing in and out from your heart, feel the warmth there. Slowly breathe for as long as it takes, this sends a message to the brain to calm down, that you are safe.

3. USE TAPPING TECHNIQUE.....Tap with your fingertips on the side of your hand, what we call the karate chop point in Emotional Freedom Technique. Say out loud "Even though I have all this panic, I deeply and completely love and accept myself anyway" 3 times. Continue Tapping, and say "I am safe", "I am ok", "I choose to relax and to breathe". The tapping sends calming signals to the part of the brain that keeps you in fight or flight mode when you are having a panic attack, and reduces it's intensity very quickly.

4. GUIDED MEDITATION - Sometimes we are so overwhelmed that every thing we know how to do to help ourselves goes out of the window. This is where guided meditations or hypnotherapy on youtube can be really helpful. Simply wrap up in a blanket, get comfy and putyour earphones in, heres one of my favourites...

5. WORK WITH AN ANXIETY COACH... These panic attacks don't come from nowhere. The brain remembers when we have experiences that make us feel emotionally or physically unsafe, and when something reminds us of that, we get triggered into these reactions. The best way to prevent these attacks is to get to the root cause of them gently and safely with a qualified practitioner to let them go and be able to move on from them so we don't keep getting triggered.

I used to suffer from regular debilitating panic attacks, and I haven't had one in 6 years, since using Mindfulness, Meditation and Emotional Freedom Technique guided by some wonderful practitioners. I am finally free of them, and able to live my life the way I want to with so much gratitude. I now help others, with one to one Anxiety sessions using EFT and Matrix Reimprinting Techniques. Online and person, get in touch today if you need help and support!

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