Panic attacks are symptoms that come with Panic Disorder, a psychological illness that is wrought with anxiety. People can experience panic attacks for a variety of reasons and may have Panic Disorder along with other types of psychological illnesses. This article will provide a list of coping tools for managing an intense panic attack, including holding an ice cube in your hand.
Panic Disorder is a diagnosis given to someone who is having panic attacks on a regular basis. During a panic attack a person might feel as though they’ve lost control of their body. They may experience shortness of breath, rapid heart rate, sudden overwhelm of worry and fear, trembling, sweating, and intense fear during a panic attack. Some people might feel like they are “going crazy”. There’s no doubt that these experiences can be problematic and get in the way of living one’s life.
And because of this, it might be tempting to reach for alcohol or drugs as a means to feel better. However, there are some simple, easy, and healthy ways to manage a panic attack in addition to panic disorder treatment, without the use of substances. For instance, holding a cube of ice in your hand is one of them. Essentially, the cold cube of ice becomes uncomfortable and it immediately takes your attention away from your thoughts and down toward the discomfort you’re feeling in your hand.
Experts realize that those with Panic Disorder tend to have thoughts that can trigger an attack. It’s those thoughts that a person is avoiding when they choose to hold an ice cube in their hand. At some point, the cube will become too uncomfortable and you may need to switch it to the other hand. Of course, the cube may also melt but if you’re in the middle of an attack, then grab another one. The point is that you want to distract yourself from thinking and holding a cold cube of ice does just that.
Here are some additional ways to help manage Panic Disorder:
- Learn and identify the triggers that bring on an attack.
- Get to know how an attack develops, how long it lasts, and what works to derail it.
- Learn relaxation techniques to use regularly so that you’re used to a relaxed state more often than an anxious state.
- Stimulate your mind and keep it busy throughout the day. This is another way to avoid those pesky thoughts that may trigger an attack.
- Make a list of coping tools that work for you, such as the ice cube trick.
- Practice positive self talk.
In addition to these suggestions, it’s important to participate in mental health treatment. For Panic Disorder Treatment, this might include psychotherapy and medication. The medication is used to help ease the experiences of anxiety while the psychotherapy can help identify thoughts that contribute to a panic attack.
If you’re experiencing panic attacks regularly and you haven’t been diagnosed by a mental health provider, panic disorder treatment may be useful. You can avoid getting involved with drugs and alcohol and you can slowly learn to prevent panic attacks before they even begin.
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