How to Help Yourself or Someone During an Anxiety or Panic Attack

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In the wake of 2023's pervasive toxic positivity trend, it's imperative to acknowledge the importance of embracing authenticity, including the full spectrum of emotions.

Whether grappling with frustration, anger, or grief, accepting these feelings is fundamental to cultivating genuine self-acceptance.

Here are five transformative ways to detox from the toxic positivity of 2023 and embark on a journey toward a more open-hearted existence in 2024:

Recognizing the Signs of Anxiety or Panic Attacks

Anxiety and panic attacks can be distressing experiences, but understanding their differences can aid in providing appropriate support.

Panic attacks typically involve intense, sudden feelings of fear or impending doom, accompanied by physical symptoms like heart palpitations, sweating, trembling, and shortness of breath.

Conversely, anxiety attacks often occur in response to stressors and may present similar symptoms, albeit less intensely.

Providing Support During an Attack

When assisting someone experiencing an anxiety or panic attack, it's crucial to offer support and reassurance.

Asking them how you can help is the first step, allowing them to communicate their needs effectively.

Encourage deep breathing exercises, such as the 4-7-8 technique, proven to reduce stress.

Additionally, grounding techniques, like focusing on sensory perceptions or physical touch, can help anchor the individual in the present moment.

In some cases, a quick shock to the system, such as squeezing an ice cube or using muscle relaxation techniques, can help alleviate symptoms.

Remind the person that the attack will pass, offering comfort and reassurance throughout the episode.

Anxiety and panic attacks are common experiences, but seeking professional help may be necessary if they occur frequently or significantly impact daily life.

By recognizing the signs and providing appropriate support, individuals can effectively navigate through these challenging moments.

Remember, reaching out for assistance is a sign of strength, not weakness, and there are resources available to help manage these conditions.

This article was produced and syndicated by BLENDtw.