Experiencing panic attacks can be a tough burden to bear. When combined with the overwhelming feeling of nausea, it can make the situation even more difficult. Fortunately, there are effective ways to both conquer nausea and manage panic attack symptoms, such as deep breathing and healthy lifestyle changes. Read on to learn more about how to take control when your nausea strikes and how to overcome it during a panic attack.
Taking Control When Your Nausea Hits
Nausea can be a common symptom of a panic attack. If you experience nausea, here are a few steps you can take to help take control of the feelings:
It’s important to stay hydrated, particularly during a panic attack. Keeping a water bottle close by and taking frequent sips can help you feel calmer and reduce the feeling of nausea.
Address Your Triggers
It can be helpful to identify the triggers that bring on nausea. It may be certain smells, activities, or certain places that make you feel uncomfortable or cause a panic attack. Once you have identified these triggers, you can do your best to avoid them or learn healthy coping strategies to deal with the triggers.
Stay Grounded in Reality
It can be easy to get overwhelmed and lose your sense of reality when feeling these overwhelming sensations. To help you stay grounded, focus on something around you that can bring you comfort and recognize that the feelings will pass.
Overcoming Nausea During a Panic Attack
During a panic attack, there are a few techniques that can help you overcome nausea and boost your sense of wellbeing.
Take Deep Breaths
Breathwork has been proven to help bring a sense of calm when feeling overwhelmed. Take deep breaths and focus on your breath going in and out. This can help you to stay in tune with your body and regain control.
Practice Relaxation Techniques
Relaxation techniques like progressive muscle relaxation or yoga can be helpful to combat nausea during a panic attack. This helps you to take your focus away from the feelings and onto the activities.
Make Healthy Lifestyle Changes
Healthy lifestyle choices like ditching unhealthy habits and getting adequate exercise and sleep can help yourself to manage the symptoms of panic and nausea. Be sure to eat a balanced diet and practice self-care to be able to manage panic attacks and the feeling of nausea.
Experiencing nausea along with panic attacks can be overwhelming and tough to manage. With the right tools, such as deep breathing and addressing your triggers, you can take control of the feelings and learn to manage them. It’s also important to make healthy lifestyle changes to help you deal with the symptoms. With the right approach, you can conquer nausea associated with a panic attack.