Caught In A Panic Spiral? Here’s How To Regain Your Calm

Looking to manage your panic attacks because of those overwhelming thoughts, racing heart beats, shortness of breath along with a flood of fear? Panic attacks can feel something like this. If you've ever felt out of control in the middle of a panic attack then there is no need to be afraid or hide your symptoms anymore. The key to managing panic attacks isn’t just pushing through it and being the tough person you are. It is better to have the right tools to ground yourself in that exact moment.

Four Ways To Help You Take Back Control When A Panic Attack Hits You

1. Breathing Techniques

Did you know quick, controlled breathing can immediately calm your nervous system? It absolutely does! Techniques like guided breathing, visual breathing, or 4-7-8 breathing help regulate oxygen flow and reduce panic symptoms. Whether you try to do it on your own or take the breathworks session on InnerGize, you will surely feel relieved as it will activate the parasympathetic nervous system, shifting your body out of fight-or-flight mode.

2. Vagus Nerve Stimulation

Stimulating the vagus nerve which is your body’s built-in calm switch can reduce heart rate and anxiety in an instant. All you need is a good non-invasive vagus nerve stimulation from an amazing wearable to trigger the body’s relaxation response. Studies confirm that vagus nerve activation lowers cortisol and promotes emotional stability.

3. Quick Guides With Personal Insights

Sometimes, just having a step-by-step guide to follow during a panic attack that monitors your vital signs of the body to understand you are going through something. This can make a huge difference in the field of mental health space. When your mind goes topsy-turvy, these guides can help you regain your calm.

4. Journaling

After a panic episode, you become restless and your mind doesn't think straight. It is best to unload those thoughts through journaling so that you may process those jumbled thoughts. It comes off as a reflection of your inner thoughts in words. Studies have shown that expressive writing helps regulate emotions and reduce anxiety over time. It may be useful for you once in a while and InnerGize offers you a great journaling feature.

Panic attacks are intense but they don’t have to control you completely. With the right tools like breathing exercises, vagus nerve activation, quick calming guides, and journaling, you can navigate through them and come out stronger. Try these strategies with InnerGize and take your first step toward a calmer, more empowered you.