There are several strategies that can be helpful in managing and coping with panic attacks:
1. Deep breathing: Try taking slow, deep breaths in through your nose and out through your mouth. This can help you relax and calm your racing thoughts.
2. Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups in your body, starting with your feet and working your way up to your head. This can help you relax and let go of tension.
3. Imagery: Imagine a peaceful, relaxing scene or place in your mind. This can help take your focus off of the panic attack and allow you to relax.
4. Grounding techniques: Try focusing on something in the present moment, such as an object in the room or the sensation of your feet on the floor. This can help bring you back to reality and out of the panic attack.
5. Talk to someone: It can be helpful to talk to a trusted friend or loved one about your feelings and the panic attack. They may be able to offer support and help you feel less alone.
6. Seek professional help: If you are having frequent panic attacks or they are affecting your daily life, it may be helpful to seek the help of a mental health professional. They can work with you to develop a treatment plan to manage your panic attacks.
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