During a panic attack, the body reacts as if it’s in serious danger. Common symptoms include:
Heart palpitationsHeavy perspiringShaking and tremblingFeeling as if you can’t breatheDizziness or light-headednessFear of losing control or dying Feeling as if you’re going to throw up
If you have IBS, you might experience some or all of these symptoms as well as abdominal pain, cramping, and diarrhea.
Deep breathing instructions:
Place your hands on your belly and breathe in slowly and fully. As you inhale, imagine your belly is a balloon that’s filling up with air. As you breathe out, focus on the sensation of a balloon deflating.
To practice progressive muscle relaxation skills:
Sit or lie in a quiet place. Relax one group of muscles at a time, starting with those in your face and head and moving all the way down to your feet and toes. To do this, tense up the muscles you’re focusing on, squeezing as tight as you can, and then let them go.
Calming self-talk (affirmations): Remind yourself there’s nothing to worry about and that your symptoms will pass soon. Visualization: Close your eyes and imagine you’re in a peaceful safe place. Guided imagery: Form an image in your mind that represents your distress, then imagine it changing into something that will help you feel calm rather than agitated.
