Health and Information – How do I control panic attacks? Panic attacks are no longer something we can underestimate. Panic attacks are more than just panic attacks. If we ignore it, it will be fatal. For example, we will lose control of ourselves or feel the sensations released from ourselves (derealization and depersonalization).
Therefore, we need to learn the things needed to overcome panic attacks by training ourselves to recognize, handle, and manage panic attacks themselves.
That way, we will be better equipped to deal with panic attacks that can come at any time without being predictable.
The following are some steps to help deal with and manage panic attacks:
1. Get to know Deeper Panic Attack
The first way How do I control panic attacks is to get know deeper panic attack.
When a panic attack is usually our body sends a signal of “danger” so we feel scared. In this state, our body automatically responds with several physical and psychological sensations.
Many people experience symptoms of panic attacks, but think they have a heart attack.
So, it is important to recognize the symptoms, causes, and other sensations that occur during a panic attack.
By knowing more about panic attacks, we can distinguish the symptoms of panic attacks from heart attacks so that we are more aware of what happens to us. Thus, we can even anticipate and manage panic attacks in the future.
2. Face Negative Thoughts
When panic attacks strike, then we are indirectly controlled by our own thoughts. It’s good we learn to control our thoughts, especially negative thoughts.
To be able to control negative thoughts, we need to overcome them, namely by describing negative thoughts whether it is true or only limited to our thoughts.
For example, when a panic attack occurs, we feel we will faint. Even though we just feel dizzy and nauseous. Plus, we have never had a history of fainting during a panic attack.
Fainting only occurs when blood pressure decreases, whereas when panic attacks blood pressure generally rises. That way, we can convince ourselves that we will not pass out.
We will be fine and this panic attack will pass. From this thought we can be more rational and balanced in responding to the sensations that occur in our bodies during panic attacks.
3. Regulate breathing
When we experience panic attacks, breathing can change more quickly and appear in a hurry. We even put oxygen in a short time into the body.
Usually called hyperventilation which can cause several physical sensations including tightness, dizziness, fainting, shortness of breath and chest pain.
When all these sensations occur, it helps us learn to regulate breathing techniques or slow breathing (slow breathing). Slow breathing is breathing slowly and regularly through the nose.
If it is not possible, then breathing can be done through the mouth by wrinkling the mouth as if whistling. Breathe on time with your watch and use your belly breathing.
Imagine there are balloons in the stomach so that when we inhale we are like filling air in a balloon in the stomach and vice versa. Diligent breathing exercises can reduce the frequency and intensity of panic attacks.
4. Body Relaxation
Body relaxation is very important in the face of panic attacks. Relaxation of the body can be done by relaxing muscles. This is important because relaxing the muscles of the body can reduce tension which can sometimes worsen the sensation of panic attacks.
Relaxing the muscles of the body can be done by sitting or lying down and ensuring our body is in a comfortable environment.
If you are in a closed room or in a car, it’s better to open the window and get some fresh air.
Feel all parts of our body, from head to toe. Close your eyes and raise your eyebrows as high as possible and feel the tension in your head.
Then, release the tension and relax. Bring both shoulders to the ears, feel the tension and release the tension then relax.
Squeeze the upper and lower back so that the tension is felt and then release and relax. Likewise with the feet, pull your toes towards us then feel the tension then release the tension and relax.
By practicing this repeatedly, we can slightly reduce the sensations that occur during panic attacks.
Meditation is one way to recognize emotions and things that happen in us with full awareness.
Mindfulness is a type of meditation that is adapted for the treatment of psychological disorders, including panic attacks and anxiety disorders.
This mesditation helps us become more self-aware so that we can maintain a balanced life and respond proportionately to every event that we face.
This includes when experiencing a panic attack, attention can help us observe and accept the thoughts and sensations that occur during a panic attack.
6. Do yoga
Yoga is known as a therapy that involves the body and mind in a balanced way. Yoga has been shown to have a positive effect on mental health, especially panic attacks.
It is can reduce the symptoms of panic attacks through several techniques namely body posture (asanas), breathing control (pranayama), relaxation (yoganidra) and meditation.
It’s can be our strategy in dealing with panic attacks. By doing yoga, we can better control our emotions so that when we experience panic attacks, we can become more introspective.
7. Walk and Have a Moment of Yourself (Self-talk)
Walk even though only a few minutes in the morning or evening really helps us to relax. No matter how far we walk, you have to take the time to enjoy while traveling from home to where to eat for example on foot.
Walking can eliminate stress and tension in you at the same time can make time to talk to yourself.
Talk to yourself (self-talk) that panic attacks are not something dangerous. Emphasize to yourself that panic attacks will not burden our bodies.
We can handle it, we are ready to face it. Stress that we know exactly how to deal with panic attacks. Emphasize once again that panic attacks will not last forever. The attack will pass.
8. Exercise and Healthy Eating
Exercising can increase levels of endorphins in the body whose effects can relieve stress.
Exercise has been proven to be an effective panic attack and treatment of anxiety disorders.
In addition, maintaining diet is also important to balance the body and mind. Set a healthy diet and reduce consumption of caffeine and alcohol because both are known to trigger panic attacks.
Psychotherapy or “speech therapy” can be done with professionals, one of which is the Cognitive Behavioral Therapy (CBT) method.
Through CBT, we are taught how to manage anxiety and fear through controlling thoughts, behavior, and how to react to situations that can trigger panic.
Speech therapy can also be done with people we feel we can trust. Besides being able to get rid of our panic, talking to people we trust or talking in group therapy can reduce panic attacks and other anxiety disorders.
The latest research results, as many as 70% of 49 people with anxiety disorders and panic attacks, showed decreased symptoms of panic and anxiety after joining the speech therapy group.
Drug therapy is an effective panic attack therapy. However, this treatment must start with a low dose to prevent side effects and then increase the dose little by little.
Antidepressants and benzodiazepines are drugs commonly used in people who experience panic attacks. However, to carry out this therapeutic treatment, we need direct monitoring by professionals.
If a panic attack attacks us another time, make sure we deal with it. Never run and let a panic attack run from us.
Confront with full readiness and vigilance. If we are armed enough and diligently practice facing this panic attack, then it will eventually improve. Also, don’t feel discouraged if we don’t get well soon.
All is a process. Patient. Handling and managing panic attacks well requires hard work and a long process, so get excited!