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Panic: How to handle it when it happens.

Anyone who has experienced panic or had a panic attack can agree: It’s tough.

Fortunately, you can get through these challenging times with a core set of activities and things to focus on. In this article, we’ll be going through a set of tips that apply to any situation in life where you feel pressured and at risk of becoming panicked.

With these tools behind you, you’ll be better equipped when the tough times come around. Let’s take a look.

Breathe deeply.

Controlling your breath is exceptionally important for avoiding and overcoming panic. Quick breathing – known as hyperventilation – is counterproductive and can increase your sense of fear.

Taking control of your breathing gives you a much-needed sense of control. Breathe through your mouth. Take a deep breath in, hold it in for four seconds, then let it out as slowly as you can. It’ll take a moment, but you’ll notice a change if you keep it up!


Recognition is power.

Experiencing panic and recognising it as such is very powerful. You remind yourself that panic is only a reactionary state – something that is temporary. It will eventually pass.

By becoming an observer of your experience, you allow yourself space to understand and navigate through the challenging moment you are feeling. It works!


Shut your eyes.

Many people who have experienced a moment of significant panic say that it’s happened because they’re overstimulated. They’re standing in the middle of a crowd, a sea of unfamiliar faces. Things are happening fast. People’s voices are competing with one another. Their five senses are in overdrive.

One of the simplest ways to try to relieve some stress is to close your eyes. It allows you to shut out what’s happening around your and to focus inwardly.


Relax your muscles.

As you take a deep breath, notice which parts of your body are tense. Start from your toes; tense them up for a few seconds and then relax them. Do this with your feet, leg muscles, hips, back, and elongate your neck. Reach the crown of your head toward the sky. Relax your shoulders and place them down. Move your fingers one at a time.

These exercises are commonly recommended by doctors, and they’re all about incrementally restoring control to your body – and your mind as a result.


Picture a place that brings comfort to you.

We all have a place that we feel comfortable. Whether it is your room, a friend’s apartment, or a little nook in the back of your local library, this place gives a feeling of comfort and security.

Focus on the details of the place. Imagine the grains of wood on the wall. What does the place smell like? Have you ever noticed the little specks that float in the sunlight that pours through the open curtains? These little details can help to make the memory of this place feel very real and present.


Move around.

Standing still or sitting down can make your panic worse. Walk out of the area where you’re feeling overwhelmed and walk around. Endorphins go into our bloodstream almost instantly when doing this, and they help improve your mood immediately.


Get help from professionals.

If you find yourself struggling regularly with panic, it’s best to go straight to your doctor.

Although we have access to many resources and videos online on the subject, they’re no substitute for the training and experience a medical professional can provide.

See what support is available to you, whether paid or otherwise. It’s worth doing because you’re worth it!


A better future ahead!

Feelings of panic don’t need to rule your life. With tools like these, and a little help from a certified professional if needed, you’ll be well on your way to living a happy, vibrant life.

We hope you’ve found today’s blog from the Everyday Loans team useful. Be sure to check back again soon and visit our main site page if we can help with a loan to suit you.

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Tim Woodley
Financial Content Editor at Everyday Loans
Tim Woodley has been a financial copywriter for over 8 years, using his experience and skill to draw out and discuss interesting financial subjects and learning points that help make life better. https://www.linkedin.com/in/tim-woodley-725267133/