How do you react when you have a panic attack? Do you know how to stop one in its tracks? Equip yourself to deal with your panic attacks more effectively and reduce your anxiety about having another attack.
Panic attacks are characterised by sudden episodes of acute comprehension or intense fear that is ‘out of the blue’.
In addition, those who have suffered from panic attacks often experience something called anticipatory anxiety when they are extremely worried about having another panic attack.
Panic attacks are extremely uncomfortable; some of the symptoms include:
- Intense worry about dying
- Intense worry about losing control or falling down
- Hot and cold flushes
- Nausea
- Heart palpitations
- Sweating
- Shortness of breath
- Trembling or shaking.
The intensity and unpredictable nature of panic attacks makes them extremely scary. People often think that they are experiencing heart failure or dying at the moment of the attack. It is important that you consult with your GP regarding the symptoms you experience to ensure that there are no other underlying medical conditions.
The more general advice for improving your physical and mental health includes maintaining good nutrition, exercising regularly, reducing and managing stress and practising relaxation on a daily basis (not relaxation as in Netflix watching, but mindfulness such as yoga or body scanning).
However, there is something else you can do to help yourself when you experience a panic attack: follow a simple three-point plan to gain control. and this includes a self-calming statement, such as😕 This sensation is very uncomfortable but it will pass, I will be ok, I know what to do, it will be over soon?.
- Understand the symptoms so you know the difference between a panic attack and a heart attack.
In some cases you might tell yourself: “Oh, my God, I am going to die, I can’t breathe, I am dying!” But you are not going to die – heart palpitations are intense and can be frightening but they are not dangerous. Dr Edmund Bourne outlines the key differences between a heart attack and a panic attack: a heart attack is usually characterised by continuous pain, a pressured and even crushing sensation in the centre of your chest, with the sensations of pounding and racing being secondary to this pain; in a panic attack, the heart is racing and pounding – at times missing beats – and there might be a chest pain in the left-upper portion of the chest, but these symptoms will not be aggravated by movement or increased physical activity.
- Remind yourself that you will not suffocate because of a panic attack, and you will continue to get enough oxygen.
While it might feel that your chest is closing down and you are not getting enough oxygen, the tightening sensation will pass. Dr Bourne reminds us that we all have a built-in reflex to breathe, which means that if you don’t get enough oxygen your body will force you to breathe.
- Know that you are in control, you are not going to lose your mind and the episode is temporary.
When you breathe very fast during a panic attack it leads to arterial constriction, which results in a reduced blood flow to your brain. It might make you feel disoriented, which might exacerbate the feelings of distress. This is only a temporary change and it will pass quickly – you are not losing your mind or going crazy. Remember, it is highly uncomfortable but harmless, these sensations will pass as soon you start breathing properly and you will get back to normal.
Your management of panic attacks needs to start with the acknowledgment that the sensations are harmless and will not cause you damage, make you go crazy or result in a disability. Remind yourself that while the sensations are unpleasant and intense and they cause you distress they are not dangerous. The sooner you realise this and help yourself through those moments of anxiety the more powerful you will be.
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