A panic attack refers to a feeling of sudden and intense anxiety. It can be scary and overwhelming, especially in public, as it often happens suddenly. Panic attacks can also manifest in physical forms such as:
- Nausea
- Irregular heartbeats
- Shaking
- Disorientation
- Dizziness
- Sweating
- Breathlessness
- Chest pains
- Stomach cramps
An individual may experience a few of these symptoms simultaneously or may have a different reaction as everyone experiences panic attacks differently. Panic attacks can cause someone to experience feelings of lost control over their body and a sense of loss of touch with reality. You may feel scared that your body is in danger or you are experiencing a heart attack. The experience can be very frightening. However, it is crucial to know that a panic attack will not cause you any harm. It would help you remember that you are still in control, even if it does not feel like it, and that the feeling will pass. Here are a few ways in which you can deal with panic attacks:
1. Remain Where You Are
If it is possible, you should try to stay where you are during a panic attack. A panic attack can last anywhere from a few minutes to an hour. If you are operating a vehicle, it would be best to pull over and find a safe place to park. You should then pause and try to relax. Focus on your thoughts and reassure yourself that it is just your mind reacting to the ideas and anxiety, and it is normal. It would help if you tried to see the situation through and remain calm, and it will ease.
2. Learn to Focus and Control Your Breathing
In the case of a panic attack, you might find yourself taking deeper breaths than usual. It results in feeling short of breath, dizziness, chest pains, and even disorientation. Learning how to focus and control your breathing can help prevent or alleviate the symptoms and prevent the attack. You can find all the help you require to deal with panic attacks at this website. Focus on breathing in slowly, then breathing out slowly. It can help to count as you breathe to focus your mind. You can start by counting to three as you breathe in and then counting to three as you breathe out. As you begin to calm down, you can up to five or seven seconds.
3. Use Constructive Coping Statements
It will help if you have coping statements that you can use as reminders. When experiencing a panic attack and feel anxious, the words can remind you that panic is not dangerous and will not harm your body. The statements should provide reassurance and help you relax. You can say the words to yourself to keep yourself calm and composed. For example, you could say:
- The panic and anxiety do not last forever; they will pass
- I will continue without needing to escape
- I have never experienced physical harm
Saying such statements to yourself can help to prevent further panic cycles from happening.
4. Shift Your Focus
When experiencing a panic attack, many things will go through your mind, and in most instances, these are negative thoughts. You could be thinking about death or tragedy. Instead of centering your thoughts on such matters, you should shift your focus to things or thoughts that will provide comfort to you. You could, for example, look at flowers or the scenery if you find it comforting. Another way of shifting your focus from negative thoughts is to try to visualize places or situations in your mind that make you feel relaxed and comfortable. The imagined scenarios and situations will help to divert your focus and help you calm down.
5. Steer from Negative Thoughts
Our thoughts directly impact our state of mind and lead to panic attacks, especially if they are negative thoughts. You have to keep in mind that they are just mere thoughts and not the absolute facts of the situation. During a panic attack, these thoughts may seem to be the reality of things. However, it would help if you tried to counter them and make sure you remain positive. You can also take up meditation as a way of clearing your mind and focusing your thoughts.
Ways to Prevent Panic Attacks
The best way to prevent panic attacks is to attempt to figure out any stress that you may be experiencing that could worsen your anxiety. You can also:
- Exercise to manage stress levels
- Eat regular meals to help you stabilize your blood sugar levels
- Practice breathing exercises each day
Being aware of the patterns and negative thoughts accompanying panic attacks can help you deal with the episodes better. It would also help to keep a journal to help identify patterns with the panic attacks.