Remember That it Will Pass

During a panic attack, it’s easy to feel overwhelmed and trapped in a never-ending cycle of fear. It reminds you that this intense wave of panic is temporary. By embracing the understanding that this shall pass, you can anchor yourself in the present moment and find the strength to weather the storm.

. Acceptance: Acknowledge that panic attacks are temporary and will eventually subside.

. Positive Affirmations: Repeat reassuring statements to yourself, such as “I can get through this” or “This feeling will pass.”

. Grounding Techniques: Engage your senses by focusing on your surroundings to bring yourself back to the present moment.

Take a Deep Breath

The onset of panic is often accompanied by rapid and shallow breaths, amplifying feelings of unease. Taking a deep breath is a simple yet powerful technique for regaining control of your body and mind during a panic attack.

Focusing on your breath and practising deep, intentional breathing can soothe your nervous system and ease the intensity of panic symptoms.

. Diaphragmatic Breathing: Practice deep breathing by inhaling slowly through your nose, allowing your abdomen to expand, and exhaling through your mouth.

. Count the Breath: Count to four as you inhale, hold for four counts, and exhale. Four counts to regulate your breathing and calm your nervous system.

Smell the Lavender

Aromatherapy has long been praised for its ability to promote relaxation and alleviate stress, and lavender is renowned for its calming properties. Amid a panic attack, the soothing fragrance of lavender essential oil can aid in restoring a sense of calm, tranquillizing your nerves and offering a reprieve from the chaos.

Aromatherapy

Inhaling the scent of lavender, an essential oil, is known for its calming properties, to reduce feelings of anxiety and promote relaxation.

Find a Peaceful Spot

Amidst the chaos of a panic attack, finding a peaceful spot to retreat to and collect yourself is essential. In times of distress, discovering a snug corner in your home or a soothing natural scene can bring comfort and alleviation.

Safe Haven: When retreating during a panic attack, identify a quiet and comfortable place to regain composure and solace.

. Nature Connection: Spending time in nature or a serene environment can help soothe frayed nerves and alleviate panic symptoms.

Focus on an Object

Distraction can be a powerful tool in managing panic attacks, and focusing on a specific object can help redirect your attention away from overwhelming thoughts and sensations. Choosing a visual anchor, like a picture, a nearby item, or a calming image on your mobile device, helps keep you centred in the current situation.

Visual Anchor: Choose a focal point, such as a photograph or a calming image on your phone, and concentrate on that to divert your mind from panic-inducing thoughts.

The 54321 Method

The 54321 method is a grounding technique designed to anchor your awareness in the present moment and alleviate the intensity of a panic attack. By engaging your senses and focusing on specific sensory experiences, you can interrupt the cycle of panic and restore a sense of calmness and clarity amidst the storm of anxiety.

. Look At Five Objects: Think about each one for a short time.

. Listen For Four Distinct Sounds: Consider where they came from and set them apart.

. Identify Three Objects: Consider their texture, temperature, and what their uses are.

Identify Two Different Smells: the smell of tea, rose, or laundry detergent on clothes.

. Name One Thing You Can Taste: Notice the taste in your mouth or try tasting a piece of candy.

Walk or Do Some Light Exercise

The role of movement in promoting mental and emotional health is noteworthy. Engaging in a leisurely walk around your community or performing gentle stretches at home can aid in the release of tension, the regulation of breathing, and the relief of panic attack symptoms.

. Movement Therapy: Take a brisk walk or engage in gentle exercises like stretching or yoga to release tension and boost endorphins, which can alleviate panic symptoms. 

Try Muscle Relaxation

Muscle relaxation techniques are effective in physical and mental relaxation, making them valuable resources for managing panic attacks. Through deliberate muscle contractions and relaxations in your body, you can effectively reduce tension, alleviate muscle rigidity, and instil a calming sense of peace and serenity amidst the anxiety-induced chaos.

. Progressive Muscle Relaxation: Tense and then release each muscle group in your body, starting from your toes and working your way up to your head, to promote physical relaxation and reduce anxiety.

Picture Any Prescribed Medication

Imagining the process of consuming anxiety medication can be a beneficial technique for those who have been given prescriptions. Visualizing the soothing impact of prescribed drugs in your mind can help you regain composure and alleviate feelings of anxiety.

. Medication Management: If prescribed, visualize taking your medication and remind yourself of its calming effects to alleviate feelings of panic and anxiety.

Tell Someone

Opening up to someone you trust about your experience with panic attacks can be a transformative step towards healing and recovery. Whether it‘s a friend, family member, or mental health professional, sharing your feelings and experiences can provide validation, support, and reassurance during intense distress.

Reach Out

The best solution for depression is to have someone in your life that does not judge you.

What would transpire daily?

Do you have someone in your life to whom you can say anything, and won’t take it negatively, If you carry it out, consider it a divine favour.

. If you don’t have such a person, be that person for someone else.

Learn Your Trigger

Understanding the triggers that contribute to your panic attacks is essential for developing effective coping strategies and preventative measures.

By identifying common triggers, such as specific situations, thoughts, or sensations, you can gain insight into the underlying causes of your anxiety and empower yourself to take proactive steps toward managing and mitigating panic attacks in the future.

Self-Reflection: Identify common triggers or situations that tend to precede your panic attacks. Understanding your triggers can help you develop coping strategies and preemptive measures to manage anxiety.

FAQ’S

Conclusion

Reduce or avoid use consider lowering the dose or stopping use altogether if it’s consistently leading to distress. Set the right environment to ensure you’re in a calm, familiar setting with people you trust. Deep breathing, mindfulness, and grounding techniques can assist in keeping you centered in the present moment and reducing the intensity of a panic attack. Stay hydrated and eat well to ensure you’re well-nourished and hydrated, as dehydration or hunger can amplify the effects of marijuana. Shift your mindset and remind yourself that the feelings are temporary and the effects will pass. If your mental health is being negatively impacted by regular panic attacks triggered by marijuana use, it may be worthwhile to schedule a consultation with a therapist or counsellor.