Don’t worry – a distinguished psychiatrist is revealing his three-step approach to managing a panic attack.
Panic attacks, characterized by sudden episodes of intense anxiety with physical symptoms, are quite common. According to experts, one in 10 Americans will experience a panic attack this year.
Dr. Daniel Amen, a highly qualified psychiatrist and brain-imaging researcher from California, recommends staying in the situation when a panic attack occurs. Focus on breathing and changing negative thoughts into positive ones.
“The most crucial thing is not to leave, as letting anxiety control you,” Amen stated in a 48-second TikTok video that garnered a million views. “Remember, you’re not in danger. You’ll be fine. Don’t run away.”
Amen suggests breathing in for four seconds, holding for a second or two, exhaling for eight seconds, and holding for another second or two.
“By doing 10 of these breaths, the intensity of the panic attack will significantly decrease,” Amen assured.
Next, work on reframing negative thoughts.
“Write down your negative thoughts – like the plane is going to crash, then flip it – the plane won’t crash,” advised Amen. “Focus on the positive flip rather than the fear.”
Some of Amen’s 2.7 million TikTok followers shared their own panic attack coping mechanisms in the comments section.
“Putting something cold on my neck always helps me so much,” one woman shared.
“Grounding myself by feeling my feet planted firmly helps me,” another person mentioned.
“Visualizing reaching my destination before leaving helps me when I anticipate a panic attack, like when flying,” added a third user.
“Sour candy can also help alleviate a panic attack,” declared a TikTok user.
Panic attacks typically subside within half an hour. If they persist, consider seeking medical attention.
Additionally, seek medical help if you are hyperventilating severely, experiencing chest pains, having breathing difficulties, feeling dizzy or lightheaded, or having thoughts of harming yourself or others.
Vocabulary List:
- Panic /ˈpænɪk/ (noun): A sudden overwhelming fear or anxiety.
- Reframe /rɪˈfreɪm/ (verb): To change the way something is expressed or considered.
- Intensity /ɪnˈtɛn.sɪ.ti/ (noun): The quality of being very strong or severe.
- Coping /ˈkoʊ.pɪŋ/ (verb): Dealing effectively with something difficult.
- Hyperventilating /ˌhaɪpərˈvɛntɪˌleɪtɪŋ/ (verb): Breathing at an abnormally rapid rate.
- Alleviate /əˈliːvi.eɪt/ (verb): To make something less severe or serious.
How much do you know?
