Panic Attacks
Many people will experience one or more panic attacks at some time in their lives and will find the psychological, emotional, and physical symptoms very distressing. For some it feels like they are dying and the whole experience can bring additional fear and anxiety of having another attack in the future.
The key to being able to manage these attacks is to make sure that what you are experiencing is a Panic Attack and not Anxiety as the two are often confused.
- Panic Attacks tend to come on suddenly without any warning and bring a feeling of intense fear and dying.
- Anxiety is characterised by ongoing worry or fear about the future
Reasons Panic Attacks can occur
There are a number of reason s why attacks may happen, they include:
Unexpected and unrelated to a trigger
This type of attack is the most common and can even occur when you are relaxed or asleep.
Situational induced
This type of attack occurs as a response to either something you are expecting for example being in an enclosed space or knowing you are going to have to deal with a trigger which may mean the attack happens before or just after having this contact.
Situational predisposed
With this type of attack a trigger will often cause a panic attack, however this may not always happen.
Emotionally Induced
This type of attack is common at night and are brought on by high emotional circumstances like dreaming.
Situational
This type of attack is linked to phobias especially social phobias.
Periods of extreme worry and stress can bring on panic attacks so recognising symptoms and triggers and finding techniques to help you take back control are really important.
Recognising Symptoms
The first step to be able to recognise when an attack is happening, is to recognise the symptoms which can include:
Physical Symptoms
- Racing heart
- Heart palpations
- Chills or hot flushes
- Sweating
- Dizziness or light-headedness
- Shaking or trembling
- Nausea
- Shortness of breath
- Chest pain
- Choking sensation
You may only experience a few of the above during an attack.
Emotional and Psychological Symptoms
- Feelings of fear, dread, or doom
- A loss of connection from reality
- A feeling of detachment
- Loss of control
- Fear of dying
- A feeling of going crazy
The intensity of the above symptoms can occur before, after, or along with any of the physical symptoms.
Everyone experiences Panic Attacks differently; some start with physical symptoms followed by emotional ones while for some it is the other way around.
Which ever way it happens for you there are ways you can lessen or stop the symptoms once they start.
Helpful Techniques
Although Panic attacks may feel like they go on forever they usually peak within 10 minutes.
So, with this in mind using these techniques that aid relaxation, distraction and mindfulness may help you regain control:
Relaxation Techniques
- 4-7-8 breathing – Breathe in for a count of 4, hold for a count of 7, breath out for a count of 8.
- Meditative breathing – Focus on the breath as it enters and leaves the body.
- Grounding breathing – Combine a focus on breathing with a grounding experience like drawing a circle on the palm of one hand with a finger on the opposite one. This will refocus the mind.
Distraction Techniques
- Get some exercise – Change your environment, go for a walk.
- Use visualization – Think about somewhere that makes you feel calm and relaxed.
- Hit your senses – Interrupt the panic attack responses by using a strong smell or touching something cold to jolt your mind and body back to the then and now.
Mindfulness Techniques
- Naming objects – Refocus your mind to looking at what is around you and naming things that are a certain colour. Keep going until you are calm and in control.
- Use the senses – Name something for each sense. So, something that can be heard, seen, tasted, felt, and smelt.
- Notice the body – Think about each part of the body and tense and relax each muscle as you do this.
Once you have gained control and the attack is over try some light stretching, take a relaxing bath or listen to some soothing music. All of these will help to bring your body and mind back to a calm state, you may also find you feel exhausted and just want to sleep this is perfectly normal.
Medical Treatment
You may find the above techniques do not help at all this is the time you will need to speak to you doctor and see what help they can offer this can included:
Cognitive Behavioural Therapy (CBT)
CBT involves understanding the relationship between thoughts and behaviour, changing negative to positive thoughts.
Humanistic Therapy
Humanistic helps you make rational decisions and accept responsibility for themselves.
In severe cases of panic disorder, medication may also be recommended these may include antidepressants and benzodiazepines.
Finding what works for you may take time, so work with your doctor to find the best combination.
Remember
Panic Attacks are not your fault. You may feel like you are the only one who has them, but they are very common.
Learning to control them takes time and changes won’t happen overnight, but by following the advice we have given you here, you will start on the path to being able to manage and control the attacks yourself.
THE LINK TO OUR RESEARCH.
https://www.verywellhealth.com/how-to-stop-a-panic-attack-5202930
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THE REASON FOR USING THESE RESOURCES.
To help you understand about Panic Attacks and learn how you can manage and control them .