How to get through a panic attack alone

Those who have experienced panic attacks can agree with me that they can be very scary. Having one while you are around people can be embarrassing and even more intense. Now, just imagine feeling the symptoms while no one is around.

For many people, having a panic attack while they are alone can be so horrific that the symptoms can get worse. The only sensation of being alone can even make them feel depressed, frustrated, and afraid to have another one. We know that feeling very well.

As former panic attack sufferers for many years, we have learned how to confront severe nervousness in many situations especially when there was no one around. There are many reasons why panic attacks can be experienced from severe stress to life events. To learn more about its causes, go to our home page.

Nowadays, due to the COVID pandemic, people are not able to go out and socialize like they used to. So those who live alone can have a hard time coping with them.

This article explains how to conquer your most intense fears whether you are living alone or in case you find yourself without company.

Our helpful tips are easy to follow and can change your life as long as you stay focused on beating them.

Keep in mind that if you aren’t sure what you have experienced is a panic attack we strongly suggest you speak to a health professional. They can run a series of blood tests to rule out any doubts. 

Can you manage panic attacks yourself?

Believe it or not, intense nervousness is beatable no matter how or when it happens. It takes time, patience, and optimism to win the battle against them. Whether you are planning to move out alone, going through a breakup, simply live alone or any life event, please know that you can control it.

Therefore we have put together helpful recommendations so you can keep the panic attacks at bay. The most important thing about managing your panic attacks is to put your fears aside and don’t give up.

There are many methods you can use to relieve your symptoms. To learn more about panic attacks read our article “How can I stop panic attacks naturally and fast“.

In this post, you will learn how to put an end to your panic attacks once and for all. Keep in mind that depending on the intensity, how long you’ve experienced them, and your lifestyle, it might take a while to beat them.

Also, some panic attacks are more intense than others. Hence, it is very important to adopt a very positive disposition no matter how drained or terrible you feel. Remember, tomorrow is another day and a new chance to conquer all your fears!

What are the best ways to fight panic disorder alone?

Panic attack symptoms can be managed effectively in many ways even if there are experienced in the middle of the night. These great suggestions are a great help for controlling your panic attacks even if you are by yourself because they help you focus and stay positive:

• Distract your mind

In an event of a panic attack when you are alone do something that you like. If you can’t focus, watch a relaxing video or read about a topic you like most. It is very important to keep your mind busy with positive thoughts so you can calm down.

• Don’t anticipate a panic attack

No matter how stress out you feel it does not mean you will have another one. Try not to think about it and stay positive. Although it is tough to control worrying thoughts, you will be able to shift them in the long run.

• Self-talking can help

Repeating positive affirmations can make your panic attacks go away over time. Keep doing it to help you gain control over them and eventually, stress levels will go down.

• Just walk

Walking around your home or outdoors can relieve your symptoms. Focus on your surroundings and you will feel more relaxed. Also, make sure you do some fitness activities regularly to help decrease stress levels so you can manage your tension effectively.

Activities like gardening, hiking, jogging, walking, cardio, and other fitness exercises can help not only your breathing but reduce stress levels as well.

• Don’t focus on your heartbeats

Every time I had the symptoms I could hear how fast my heart was beating which made me feel worse. It is best to shift these thoughts into a positive one. For example, think that a panic attack will go away and you will be fine.

Also, don’t monitor your heart rate to avoid any worrying thoughts. If you want to see your heart rate choose a moment when you feel relaxed. Concentrate on getting it down through breathing and having relaxing tea.

Chamomile works great although it can be allergic to some. You can try lavender, hibiscus, or any decaffeinated tea. Always read the ingredients and speak to a health practitioner if you have any questions.

• Ditch the caffeine, cigarettes, and alcohol

To help beat panic attacks it is strongly recommended to quit smoking and avoid taking other toxic substances. They can make your symptoms worse and may cause depression.

If you have any addictions, speak to your doctor, social worker, or a religious leader to get help.

• Work on your breathing

Every time we face an overwhelming situation our breathing becomes shallow over time. This can cause an increase in your stress levels and also the chances of having a panic attack.

Learning how to breathe out tension can relieve the symptoms and gradually stop them.

• Look for help

Everyone can fight panic attacks. However, the intensity can vary depending on the individual. If you feel unable to cope and feel depressed we advise you to talk to your mental health practitioner, physician, or religious leader.

How to help a dear one who lives alone to deal with a panic attack

If you have a relative or friend who has experienced intense feelings of nervousness and has no one around they may need help coping.

In the event that they talk about their panic attacks or experience one when you are around it is best to ask if they want to be let alone. Many people prefer to cope when they are by themselves. Our article How can you help someone having a panic attack explains the best way to help a loved one dealing with intense fears.

Also, it is good to ask how are they feeling. This can give you an idea of how you can help.

What to say to someone having a panic attack over text messages or phone? Just like if you are in front of them. Be compassionate, supportive, and patient. Remind them to keep breathing and tell them it will pass. A word of caution: If you show them worry they will feel worse.

Depending on the pandemic guidelines you can visit them but always keep your distance and wear a mask. Also, video messaging can help as well.

Final words

Panic attacks can be fought by following the above tips. Although it will take a while to get rid of them you will feel stronger in the long run.

Therefore, it is very important to learn how to manage overwhelming situations to reduce the risk of feeling panic attacks symptoms. A good dose of optimism, perseverance, and focus can help beat panic attacks successfully.

We hope that our post “How to get through a panic attack alone” can help you and your loved ones conquer the symptoms and win the battle against them!

Source:

Anxiety and Depression Association of America

BLA

B.L.A. is a web developer/designer and writer who enjoys country life in western Pennsylvania, USA along with her husband C.C.A, who is also a contributor, co-author, and editor.

Check out their other blog SmartAroundyourWrist.com.