Health and information – Panic attacks can happen anytime and anywhere. You may have experienced it once or twice. However, there are some people who experience this attack very often. Then how to deal with panic attacks? this is the information for you.
Panic disorder occurs when you experience recurring, unexpected panic attacks. The DSM-5 defines a panic attack as a sudden wave of fear or discomfort that peaks within minutes. People with this disorder live in fear of panic attacks.
This condition can be very frightening. These panic attacks stem from deep anxiety, which can make the heart beat violently and the knees feel weak.
In addition, when panic strikes, you have trouble breathing, dizziness, and experience chest pain. Not infrequently people think that they are having a heart attack.
Doctors usually recommend treatments for panic attacks that include: therapy, medication, or even a combination of the two.
Whichever method you choose to deal with a panic attack, understand that it takes time and patience.
What are the characteristics of a person experiencing a panic attack?
Panic comes suddenly and without warning, causing fear. This attack usually lasts 10-20 minutes. But in severe cases, it can last more than an hour.
Everyone has different experiences and symptoms of panic attacks.
Here is information about common characteristics of people experiencing panic attacks:
- Cold sweat
- Shaking / shivering
- Changes in mental state, including feelings of being unconscious or detached from one’s own body
- Numbness / tingling in the hands and feet
- Chest pain
- Fear of death
- Heart palpitations
- Hard to breathe
- Choking / suffocating feeling
- Dizziness, vertigo
- Feel nauseous.
Panic attack symptoms often occur for no apparent reason. Because they are unpredictable, these attacks can really interfere with your daily activities.
How to deal with panic attacks easily?
Some people have a history of panic attacks and know what triggers them, for others, this can happen suddenly, for no apparent reason.
What should you do if you have a panic attack? here’s the information for you.
1. Taking a deep breath
Panic attacks can increase fear, so deep breathing can reduce panic symptoms during an attack. If you can’t control your breathing, you tend to hyperventilate, which can make panic attacks worse.
Focus on taking deep breaths through your mouth, feeling the air slowly filling your chest and stomach, then slowly releasing it.
Inhale for a count of four, hold for one second, then exhale slowly. Do it a few times for a relaxing soothing effect.
2. Realize when you are under a panic attack
By admitting that you are having a panic attack, this will serve as a reminder to yourself that you will go past and you will be fine.
Get rid of the feeling that you will be dying. Focus on your breathing and calming yourself down.
3. Close your eyes for a moment
Some panic attacks come from triggers that you can see at that moment. To reduce stimuli or visual triggers, close your eyes during a panic attack.
This can block extra stimulation and make it easier for you to focus on your airway.
4. Practice mindfulness
Mindfulness can help you to be more aware of what is happening around you. Why do you need to be fully aware? The problem is that panic attacks can cause feelings of detachment or separation from reality which make your panic even worse.
Focus on familiar physical sensations, such as setting your foot on the ground and feeling the texture of the jeans in your hand.
These specific sensations place you firmly in reality and help you be more objective and focused.
5. Imagine a place that makes you happy
What is the most relaxing place in the world that can easily come to your mind? Sunny beach with gentle waves? A green and blue scenery at the foot of the mountains?
Imagine yourself being there, and try to focus on the details of that pleasant view as much as possible.
Imagine burying your toes in the warm face of the sand or smelling the pungent scent of pine trees.
How do you get rid of panic attacks in the long run?
If not because of a physical illness, the doctor will recommend the patient to go to a psychologist or psychiatrist. With this, the experts can check how severe the panic disorder is experienced by the sufferer.
As for how to get rid of panic attacks in the long term that can be done, including:
How to deal with panic attacks begins with “talk therapy”. You will sit down with a counselor who can help you understand what panic disorder is and how to deal with it.
Then gradually, your counselor will invite you to look at times when you had panic attacks. The counselor will show you that the effects of the panic attack are not actually hurting you.
This therapy process is done safely and gradually so that it won’t frighten you.
You will also be taught how to control your breathing and relaxation techniques to reduce symptoms when panic strikes.
Under certain conditions, your doctor may decide that you should take medication as part of your therapy to treat the physical symptoms of a panic attack.
Some of the types of medications your doctor may prescribe include:
- Mix medicine for anti-anxiety
- Medicines to relieve irregular heartbeats.
Your doctor may give you more than one medication to see which one suits you best.
C. Another way to deal with panic attacks
To help with therapy and medication, you need to practice the following things and make it a habit:
- Yoga and meditation
- Get regular exercise
- Avoid alcohol, caffeinated drinks, and cigarettes, which can trigger panic attacks
- Enough rest.
It is feared that panic attacks that are not well controlled will disrupt your daily life. So, don’t hesitate to consult a psychologist or psychiatrist to get the right treatment.
That’s the information we can provide about how to deal with panic attacks. Hopefully this article can be useful for all of us and those closest to us.
Don’t forget to adopt a healthy lifestyle every day by changing our bad habits to healthier ones, so that various diseases don’t easily attack us.