Do not fear, you have the ability to conquer.
Panic episodes are among the more distinctly daunting occurrences an individual can face in their lifespan. For reasons that remain somewhat mysterious, your body can suddenly feel as if it is in grave peril, causing your heart rate to soar and your thoughts to become chaotic. It is an inherently illogical situation, transitioning to fight or flight mode when there is no real danger present, yet even with that knowledge, managing them does not become any simpler. Nevertheless, when panic starts to rise, you can confront it and regain authority.
The initial step you must take when panic sets in is to inhale deeply. Inhale deeply through your nostrils, hold it for a moment, and then exhale through your mouth. Your breathing can turn shallow and strained during a panic episode, exacerbating the situation, so you must first ensure you are receiving sufficient oxygen to think clearly. Following that, you must consciously acknowledge the fact that you are experiencing a panic attack. Fear becomes more controllable when you can put a face to it.
Once you are aware of the attack, you must reconnect with reality. Look around the room and verbally identify three things you can see directly in front of you. Do not dwell on why they are there or their connection to you, simply observe something and state what you perceive. You are not spiraling into an abyss; you are in a secure, familiar environment. If you are not in a familiar place, you can achieve a similar effect through certain mindfulness practices. Feel the solid ground beneath your feet, inhale the scents around you, listen to the ambient sounds. Reconnect with reality and disengage from overthinking.
If you are still struggling to relax, consider using some lavender essence. Hold a small bottle of the substance under your nose and take a deep inhalation. Lavender possesses inherent calming qualities that can ease your heartbeat and stabilize your breathing. Rest assured, you will be fine.
