How to Deal with a Panic Attack
A panic attack is one of the most exhausting and scary experiences that your body can do. But panic attacks are more common than you think. In fact, a panic attack can happen to anybody; you do not have to be suffering from an anxiety disorder or other mental illness to experience one. A person experiencing a panic attack may feel like they are dying, going crazy, about to faint, or losing control of themselves in some vital way.
There is no objective way to know if you are going to experience a panic attack. Each person responds differently to the same triggers. In general, a panic attack tends to begin with intense emotion followed by rapid thinking and feeling that the situation is out of control. When you are on the verge of a panic attack, the following can help relieve the panic attacks and calm down the racing heart.
Are panic attacks and anxiety attacks the same thing?
Panic attacks and anxiety attacks are emotional reactions to real or perceived great fear. They may cause intense fear, anxiety, distress, and similar feelings. There is a wide range of generalized reactions to fear including sadness, excitement, relief, and comfort, all of which can be triggered by real or perceived threats. In addition to general reactions, there are specific triggers for each type of anxiety disorder. Panic attacks and anxiety attacks are very common among adults and teenagers in the United States.
Panic attacks and anxiety attacks are real and they can be very distressing. It is natural to feel a little nervous when you are excited or afraid, and sometimes this emotion affects us in a negative way. The key thing to remember is that they are NOT the same thing!
Panic attacks are an overwhelming feeling of overwhelming fear or distress that can occur in many different forms. An example could be feeling stressed out and having a hard time breathing. This feeling can be very uncomfortable and potentially damaging to your body. While not all anxiety disorders are qualified as panic attacks, it is very important to know the signs of a panic attack and how to cope efficiently.
Panic attack symptoms
- Hearts pounding
- Sweating
- Nausea
- Feeling faint
- Shortness of breath
- Trembling
1. Use deep breathing
When the panic hits, your heart races, and breathing becomes difficult. You can feel your chest and abdomen rising and falling rapidly. Getting sweaty and anxious. This is a sign that your adrenal glands are firing on all cylinders and working overtime to keep you awake.
To combat this, choose a calm area where you can stay for at least 10 minutes and breathe deeply through your mouth, keeping your eyes closed. Then attempt to relax some more by laying flat on your back with your knees close together and your feet flat on the floor.
Deep breathing will allow your racing heart to return to normal.
2. Keep in mind that it’s only a passing phase
Panic attacks are normal. It is a natural feeling that some people feel when faced with stressful situations. They can be frightening and painful and can last anywhere from a few minutes to several hours, even days.
Just like any other feeling, when your heart races and you start to feel sick to your stomach, don’t worry about it. Understand that it’s normal to feel this way after a stressful day or because of your triggers. You should remember that panic attacks are temporary and it will in most cases not going to harm you and it usually passes in a few moments.
3. Practice mindfulness
Physically removing yourself from the situation that is making you anxious is an effective way to ease the discomfort. When this occurs, the fight or flight response becomes overwhelming and anxiety is magnified. It’s important to recognize this is happening for a reason; your body knows that there is something wrong with its reaction and doesn’t want to put you in danger. The key is mindfulness – simply being still and observing your reactions without trying to solve the problem or change how you feel may help you deal with these temporary situations.
4. Visualize yourself in a cheerful and peaceful state
Visualize yourself in a cheerful and peaceful state. Shift your focus away from the panic attack to something enjoyable and soothing. Imagine yourself in a peaceful environment where you may focus on the details. Try not to do anything that will make you feel anxious or agitated. Stay calm and keep busy in whatever activity you are doing at the time (writing, reading, watching television, etc.).
5. Share your worries and panic attacks with your family and friends
Some people who suffer from anxiety or panic attacks don’t speak about their condition publicly because they fear their lives will never improve.
When our minds are racing and we feel overwhelmed, it’s necessary to turn to someone for help. That person could be a mentor, a coach, or even a friend. Everyone has panic attacks at some point in their lives, but when they feel like a failure, they can’t manage certain situations properly. True friends and family members do not let their emotions prevent them from helping someone in need.
Conclusion
Panic attacks are unpredictable and frightening. They can occur at any time and can be overwhelming. It’s important to know how to manage a panic attack so it doesn’t become another problem to deal with. Avoiding a panic attack is trickier than most people think. It’s best not to try to solve the problem yourself when it occurs and instead learn from your experience. In case you’re failing to cope with your panic attacks or if they last more than normal, you should also consult your doctor.
