Panic attacks are intense and scary, and they may happen without warning. This knowledge can be helpful for someone experiencing one or who can help with the situation. Here’s a guide to help you understand what must be done to control the situation and prevent a panic attack.
Identifying the Risks of a Panic Attack
An abrupt onset typically characterizes a panic attack and can persist anywhere between a few minutes and around half an hour. Some key signs include:
Intense fear or discomfort
Some common indications include a sudden urge to panic or feel like something awful is going to happen, a feeling of losing control that, to many, is quite horrifying.
Palpitation or chest pain
Palpitations and shortness of breath are frequent; however, they are accompanied by chest pain, thereby increasing the anxiety level due to the possibility of a myocardial infarction.
Shortness of breath
Shortness of breath, or the sense that one cannot catch one’s breath, is also a symptom of a panic attack. Also, a dusty room or environment may cause panic attacks.
Sweating and trembling
Sweating and trembling often happens because of the increased adrenaline levels in the body. Sweat contains a lot of water. Panic attacks could lead to extreme sweating and trembing.
Nausea or dizziness
Palpitations, fainting, abdominal pains, vomiting, or even a sense of unreality may be feelings associated with a panic attack.
Hot or cold flashes
Others may experience hot flushes, feel flushed, or run chills throughout their bodies. These symptoms can be severe, but patients need to be reassured that though they feel distressed, they are not as dangerous as an acute exacerbation of a chronic disease.
Things You Should Do During a Panic Attack
A panic attack can happen suddenly and you can take some measures avert any fatality. If you or someone else is experiencing a panic attack, these strategies can help manage the symptoms:
Breathe slowly and deeply
Taking a deep breath is also a good way to get back on track. Try breathing in for 4 seconds, holding the breath for some time, and breathing out for 4 seconds. Do this until the heart rate starts to lower.
Focus on your feelings and senses
The “5-4-3-2-1” grounding technique can be useful: Name five things you can observe, four that you can feel, three that you can listen to, two that you can smell, and one that you can discuss. It assists in regaining concentration in the surroundings.
Use positive affirmations
Try telling yourself that this is temporary and that you are not in any physical danger. Thinking such thoughts as “I am safe” or “This too shall pass” may help decrease the magnitude of the attack.
Relax your muscles
Contractions and relaxations of muscles begin from your feet to your head. This is called progressive muscle relaxation, a technique that helps relax the nervous system.
Seek support if needed
If you are with a close friend or someone you feel comfortable talking to, explain to them what you are going through. It also helps some people know that a doctor is there to comfort you and tell you it will be alright.
Conclusion
A critical aspect of panic attacks that should be understood is that they can be controlled by using certain procedures. The episodes do not last very long; you can manage or minimize their severity with time. Finally, you can contact Daler Mirzoev a licensed psychologist and psychoanalyst, to learn more.
