🙌Panic attacks affect millions of people, including celebrities.
❄️Dunking your head in ice-cold water can slow your heart rate and break a panic attack.
🙏The wrist-forearm technique is a self-massage that calms your body and mind.
🌬️Taking slow deep breaths activates the vagus nerve and reduces panic attack symptoms.
💪Grounding yourself, by putting your feet on the ground, helps calm a panic attack.
What causes a panic attack?
—Panic attacks are an evolutionary response to a perceived threat. They trigger a flight-or-fight response, leading to symptoms such as increased heart rate, shortness of breath, sweating, and muscle tension.
Can panic attacks be treated without medication?
—Yes, there are non-medicinal ways to treat panic attacks. Techniques like grounding, deep breathing, ice-cold water immersion, and self-massage can help calm the body and mind during a panic attack.
Are panic attacks common?
—Yes, panic attacks are common and affect millions of people. Many individuals do not even report their panic attacks, so the actual number of sufferers may be much higher.
Do panic attacks only happen to anxious people?
—No, panic attacks can happen to anyone, regardless of their personality or anxiety levels. Even calm and collected individuals, like celebrities, can experience panic attacks.
Why is it important to ground yourself during a panic attack?
—Grounding yourself, by putting your feet on the ground and feeling the earth beneath you, helps redirect your focus and bring your attention to the present moment. This technique can help calm the body and reduce anxiety.
00:00Celebrities like Emma Stone, John Mayer, and Amanda Seyfried have publicly admitted to experiencing panic attacks.
00:22Psychiatrist Dr. Dominick Sportelli, who is also a panic attack sufferer, shares three non-medicinal tips for calming panic attacks.
01:26During a panic attack, the body goes through a physiological response, triggering symptoms like increased heart rate, shortness of breath, and muscle tension.
02:41Tip #1: Ground yourself by putting your feet on the ground and taking slow, deep breaths. This activates the vagus nerve and helps calm the body.
03:30Tip #2: Dunking your head in ice-cold water can slow your heart rate and break a panic attack.
03:57Tip #3: Use the wrist-forearm technique for self-massage. This technique helps calm the body and distract the mind from panic.
04:34Focusing on grounding techniques, deep breathing, and self-massage can have a calming effect on the body and mind during a panic attack.
