How Mindfulness Can Help With Panic Disorder

Individuals with panic disorders or anxiety are prone to frequent stress, worries, fear, and negative thinking. It is where psychologists or professional therapists suggest mindfulness!

Mindfulness is a great way to relax one’s mind. It is an essential human ability to be fully present, aware of the current situation, and pay attention to whatever you are doing or wherever you are. You have to learn how to possess it, not acquire it up. You can practice it anywhere, for instance, while walking, working out, etc.

Unlike other anxiety therapies, cognitive behavior therapy (CBT), or therapeutic approaches, mindfulness is not a specific structured process. It entails being aware of your surroundings, paying deliberate attention to something in the current moment to bring back your focus to the present moment, and observing your experiences without judging or being trapped in them.

What is Panic Disorder?

Panic disorder is an anxiety disorder that causes panic attacks due to sudden feelings of terror even though there is no real danger. You may feel out of control and experience physical symptoms such as racing heart, rapid breathing, and sweating.

Panic attacks strike quickly and without warning, and there is no way to stop them once they begin. Symptoms usually peak within 10 minutes after the commencement of an attack and then fade away quickly. People experience panic attacks in different ways, but some common symptoms are present in everyone, which include –

• Heavy breathing,
• Racing thoughts,
• Feeling like you’re going to die,
• A sense of impending doom or horror,
• Sweating and shaking,
• Nausea or dizziness,
• Stomach ache and other gastrointestinal issues.

How Can Mindfulness Help With Panic Disorder?

The “fight or flight” response is triggered as a panic attack begins and is thought to be responsible for many of the symptoms of panic attacks. Hormones like adrenaline and cortisol are released during fight or flight, deceiving your body into thinking you’re in danger even if you aren’t.

On the other hand, mindfulness can activate the body’s relaxation response while also rooting you in the present moment. It helps to calm down the fight-or-flight response by making clear to your body that you are now secure.

Mindfulness can reduce stress in your life and make panic attacks less likely to occur in the first place by including it in your daily wellness routine.

Here you can find the top 3 mindfulness techniques that can reduce your chances of a panic attack:

1. Focus on breathing

Clear your mind, sit quietly with your eyes closed, and count your own breath without trying to change or control it. Count up to ten breaths, then begin again. It teaches the brain to process information more quickly and concentrate on a single task at a time.

2. Being aware of yourself and your situations

Simply be aware of your thoughts, allowing any ideas to arise while you continue to focus on your breathing. It’s been proven that increasing your awareness can reduce tension and anxiety and boost mood and overall well-being.

3. Accepting the moment, but not judgmental

Allow yourself to be present with your inner voice while maintaining a nonjudgmental attitude. It’s a different and challenging thing to do, but if you choose to let go of things, first you have to accept yourself and the current situation.

Take a few deep breaths and open your eyes when your meditation is finished, or you can set a time frame or timer beforehand.

Professional Assistance Through Psychotherapy Services

You can try mindfulness on your own if you have enough knowledge, or else, book a consultation with a professional psychotherapist for therapeutic approaches. Sometimes, it may sound simple, but it’s challenging to implement from time to time without professional assistance. Especially when suffering from severe panic attacks, it’s a must to find a psychotherapist. Besides mindfulness, many psychotherapy services help cope with these panic attacks turning into a severe anxiety disorders.

When you need professional assistance, you can look for Psychotherapy Partners in Minneapolis, as they can offer best-in-class psychotherapy services based on your mental health status.

To book a consultation, visit https://psychotherapypartnersmn.com/support/