If you suffer from anxiety or often find yourself becoming overwhelmingly stressed, it's possible that you may have experienced a panic attack. Panic attacks often feel sudden and intense and can cause taxing physical effects on your body. And more than anything, they can be frightening. Panic attacks often happen without warning even when it may seem like there isn't anything causing them, which can make it difficult to try and control it. And if you don't know what to do if you ever have a panic attack, it may be hard to come out of it.
"A panic attack can be triggered by shock, anger, or outrage," Dr. Clarissa Silva, behavioral scientist, relationship coach, and creator of Your Happiness Hypothesis Method, tells Bustle. "[This] can peak your heart rate, which will only exacerbate your feelings of a panic attack." This is why it's easy to feel like you're spiraling if you ever have a panic attack, and why it's important to try and ground yourself before you become overwhelmed. And though this may seem impossible in the midst of the sensations you feel in the moment, there are some actions you can take to help yourself calm down and alleviate the intensity of a panic attack.