How to Manage Panic Attacks

How to manage panic attacks. Abrupt, severe spikes in anxiety, panic, or dread are known as Panic attacks. They have both emotional and physical symptoms, and they are overwhelming. During a panic attack, you may tremble, sweat a lot, have trouble breathing, and feel your heart racing.

HOW TO MANAGE PANIC ATTACKS

Some people may believe they are having a heart attack because they are experiencing chest pain and a sense of disassociation from reality or themselves during a panic attack. Some people have said they feel as though they are suffering a stroke. Panic episodes can be frightening and happen suddenly.You can try to prevent or control panic  by using these 12 techniques. While some can assist you immediately, others can do so over time.

1. Seek therapy

People with panic disorders and those who experience panic episodes can benefit greatly from cognitive-behavioral therapy and other forms of treatment. Cognitive-behavioral therapy seeks to assist you in altering your perspective on difficult or frightening circumstances and in discovering fresh strategies for dealing with them as they emerge. There is some evidence that cognitive behavioral therapy may alter the brain structures that cause panic feelings in addition to altering behavior.

2. Consume prescription drugs

When panic attacks happen, benzodiazepines can help treat them. But they can soon result in dependence and won’t help treat an underlying anxiety issue. Because of this, physicians only advise using them temporarily in an emergency.

3. Breathe deeply

Deep breathing helps lessen  panic disorder  during an attack, even though hyperventilating is a characteristic of panic attacks that can heighten terror. Try to concentrate on inhaling deeply through your nose and allowing the air to gradually fill your gut and chest. Feel the air leave your body as you slowly release it through your mouth.

4. Acknowledge that you are experiencing a panic attack. You can reassure yourself that this is a passing phase and that you’re fine by acknowledging that you’re experiencing a panic attack rather than a heart attack. Try to ignore the feeling that you might be dying or that disaster is approaching; these are only signs of a panic episode. You may then be able to concentrate on other methods of symptom relief.

5. Shut your eyes

Some panic attacks are brought on by overwhelming triggers. An environment that is fast-paced and full of stimulation may exacerbate your panic attack. When experiencing a panic attack, close your eyes to lessen the stimulus. This can help you concentrate on your breathing by blocking out any outside distractions.

6. Engage in mindfulness exercises

You can become more grounded in the reality of your surroundings by practicing mindfulness. This can help you deal with your panic attack as it is happening or is about to happen because panic attacks can make you feel detached from reality.

Summary

Many people suffer from panic attacks, which are abrupt, possibly unknowable feelings of anxiety and helplessness. It can be really terrifying to feel as though you are having a heart attack or are out of breath. Although panic attacks can happen without warning and significantly affect your day-to-day activities, there are strategies to deal with them. Anxiety and panic disorders, which could be a contributing factor, can also be treated.