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New York Post
I’m a psychiatrist — here’s how to quickly break a panic attack
By Tracy Swartz,
2024-08-09
Never fear — a renowned psychiatrist is sharing his three-pronged method for breaking a panic attack.
Panic attacks , which are sudden episodes of intense anxiety that cause physical symptoms, are very common. Experts say one in 10 Americans will experience one this year.
Dr. Daniel Amen , a double board-certified psychiatrist and brain-imaging researcher in California, advises not to leave the scary situation if you start to have a panic attack. Focus on breathing and turning negative thoughts into positive ones.
“The first thing is the most important thing. Don’t leave, because if you leave, the anxiety now controls you,” Amen began a 48-second TikTok this week that has a million views. “So the most important thing is, you’re not dying. You’re going to be OK. Don’t leave.”
He recommends breathing in for four seconds, holding for a second or two, exhaling for eight seconds and holding that for a second or two.
“If you do 10 of those breaths, the panic attack is going to go down, like, dramatically,” Amen promised.
Next, you need to try to reframe negative thoughts.
“Write down what you’re thinking — the plane is going to crash, and then flip it — the plane is not going to crash.” Amen counseled. “Meditate on the flip, rather than on the terror.”
“When i anticipate a panic attack during a certain situation, like flying, I will always visualize myself getting to my destination before I even leave. Getting through security resting at my gate,” a third added.
Also seek medical care if you are severely hyperventilating, experiencing chest pains, having difficulty breathing, feeling dizzy or lightheaded or considering hurting yourself or others.
For the latest in lifestyle, top headlines, breaking news and more, visit nypost.com/lifestyle/
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