“Many of my patients say music is one of the most useful stress-coping strategies,” says Dr Muhammad Nasim, a GP at Northwood Medical Centre, Birmingham, who regularly sees patients suffering from stress. “[Listening to music and singing] reduces stress hormone levels in the blood.” Dr Mark Winwood, a London psychologist, also tells me that music fires “positive brain neurotransmitters”, which basically means you get more positive images in your head, which helps you relax.”
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Stress Hack: #4 of 4 Strategies to Stop Panic Attacks
Visualize a Peaceful and Happy Place
What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains? Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees. This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.
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Stress Hack: #3 of 4 Strategies to Stop a Panic Attack
Close Your Eyes, Reduce Stimuli, & Focus on Breathing
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.
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Stress Hack: #2 of 4 Strategies to Stop a Panic Attack
Recognize You Are Having a Panic Attack
By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK. Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.
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Stress Hack: #1 of 4 Strategies to Stop a Panic Attack
Did You Know Deep Breathing Can Help During a Panic Attack?
While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack. If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse. Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four.
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