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How To Calm Down After A Panic Attack ?

How To Calm Down After A Panic Attack ?

One of the most debilitating complications of anxiety disorders is panic attacks. A panic attack is an episode of intense fear or discomfort that comes on suddenly and often without warning. It is often accompanied by physical symptoms such as heart palpitations, shortness of breath, chest pain, sweating, and dizziness.

A panic attack can last up to 20 minutes or longer, and can feel like you’re having a heart attack or about to die. It’s normal to be scared and overwhelmed when this happens. But there are steps you can take to help you calm down from a panic attack and get your anxiety under control.

1. Take deep breaths

When you’re having a panic attack, your breathing becomes shallow and rapid. This can make you feel out of control. The best thing to do when you start feeling the symptoms of a panic attack is to focus on your breathing. Take deep, slow breaths in through your nose and out through your mouth. This will help to slow down your heart rate and calm your nerves.

2. Visualize a safe place

Another helpful way to calm down after a panic attack is to visualize a safe place. This could be somewhere you’ve been before or somewhere you’ve always wanted to go. Visualize every detail of this place, including sound and smell. Really try to immerse yourself in this “safe place” to take your mind off of whatever is causing your panic attack.

3. Break the cycle of negative thoughts

Negative thinking is common during a panic attack. You may start thinking things like, “I’m going to have a heart attack,” “I’m going to lose control,” or, “I’m going crazy.” These thoughts can fuel your anxiety and make a panic attack even worse. Instead of succumbing to these negative thoughts, try to break the cycle by challenging them with positive statements of affirmation like, “I am in control,” “I am safe,” or, “I am okay.”

4. Moving around

Another way to combat the symptoms of a panic attack is to move around. Take a walk outside, go for a run, or do some other form of physical activity. This will help increase your heart rate and release some of the tension that is building up in your body. Moving your body can also act as a distraction from the negative that may be causing your panic attack.

5. Try relaxation techniques

There are various relaxation techniques that can be helpful when trying to calm down from a panic attack. Some of these include progressive muscle relaxation, yoga, and meditation. Relaxation techniques can help to slow down your breathing, lower your heart rate, and reduce the overall stress in your body.

6. Finding a distraction

Last but not least, finding a distraction can be a helpful way to calm down from a panic attack. This could involve watching a funny TV show, talking to a friend, or listening to calming music. Doing something that takes your mind off the panic-inducing situation can help reduce your anxiety and get you through the attack.

Final Thoughts

If you experience anxiety disorders, it’s important to know that you’re not alone. Panic attacks can be extremely scary, but the above techniques can help you calm down and regain control. If your panic attacks are becoming more frequent or severe, it’s advisable to speak to a doctor or mental health professional. They can help you develop a treatment plan to manage your anxiety and reduce the frequency of panic attacks.

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James T. Leathem, DO

Dr. James Leathem is a board-certified anesthesiologist and a member of the American Society of Anesthesiologists. He was born and raised in Connecticut and graduated from Florida Southern College with a bachelor of science in marketing management with minors in sociology and communications. He obtained his medical degree from Midwestern University’s Arizona College of Osteopathic Medicine and completed his residency in anesthesiology at Michigan State University and its affiliated McLaren Greater Lansing Hospital.

In 2015, after residency, Dr. Leathem returned to Arizona to practice anesthesiology. He joined Red Mountain Anesthesiologists and worked primarily at Banner Baywood Medical Center in Mesa, performing 100% of his own cases. He was made partner in the group after demonstrating 3 years of anesthesia excellence and administering over 4,000 anesthetics. In 2019, a corporate change occurred and an opportunity presented itself in which he was able to transition out of the hospital to surgery center and clinic-based anesthesia.

Dr. Leathem realizes that the only constant in life is change. In 2020, amidst the global pandemic, his career took a different direction. This change led him to collaborate with Dr. Wong and Dr. Sharma and they founded Advanced Wellness and Pain (AWAP). Their mission is to provide a variety of state-of-the-art procedural services that improve patients’ quality of life and overall physical and mental well-being.

Dr. Leathem believes that we are all a work in progress and that each day, one should strive to make positive changes in their life. He is here to help empower each patient on their journey to be their best self and live their best life. When you are being cared for by Dr. Leathem, you can be assured that he will give you his undivided attention and time.

Gregory Wong, MD

Dr. Wong is a Board-Certified Anesthesiologist and a member of both the American Society of Anesthesiology and the Arizona Society of Anesthesiology. He did his undergraduate training at the University of California at Davis, Davis, California; doctorate training at The University of Health Sciences of the Chicago Medical School, North Chicago, IL; and his post-doctoral training at the Integrated Program at the University of Arizona, Phoenix, AZ. He has spent his whole 24-year career practicing in Arizona.

Dr. Wong grew up in the Bay Area of California. He is married and is raising three daughters. At the early age of 12 years old, he knew he wanted to become a physician. His love of the human spirit, intrigue of human physiology, and compassion for human suffering led him to the path of anesthesiology and pain medicine.

Today, Dr. Wong realizes patients need a holistic biophysical-mental-spiritual care. This philosophy has brought him to the studies of regenerative medicine and infusion therapies. He has firsthandily witnessed the overwhelming success of these therapies for treating chronic pain and depression and the return of patients of “life-functionality.”

“There has never been a time more important than now to advocate for our patients in these difficult times. We owe it to our patients to offer these state-of-the-art treatment modalities that weren’t available before.”

Deepak Sharma, MD, MBA

Dr. Sharma is a Board Certified Anesthesiologist and a member of the American Society of Anesthesiologists. He completed three degrees at Drexel University in Philadelphia, PA: a Bachelor in Finance, a Master in Business Administration, and a Doctor of Medicine. He went on to complete residency at the Mount Sinai Morningside-West Hospital System in New York, NY and post-graduate fellowship at Stanford Medical Center in Palo Alto, CA.

Dr. Sharma is committed to treating his patients as a whole with a comprehensive biophysical-mental-spiritual approach. He is a lifelong learner and is constantly researching cutting-edge therapies backed by scientific studies. He has taken a particular interest in regenerative and infusion therapies after witnessing firsthand their significant benefits on those suffering from chronic pain and depression. In his free time, Dr. Sharma enjoys spending time with his family and friends, hiking, traveling, reading, and meditation.

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