10 Ways to Deal With Panic Attacks


How to Deal With Panic Attack

Panic Attack


Panic attacks are acute bursts of dread, panic, or anxiety that occur suddenly. They are debilitating, with both physical and emotional manifestations. Many people who suffer from panic attacks have trouble breathing, sweat excessively, shake, and feel their hearts pound.


During a panic attack, some people may suffer chest discomfort and a sense of disconnection from reality or themselves, leading them to believe they are experiencing a heart attack. Others have described themselves as suffering a stroke.


This article will look at how to end a panic attack as well as some basic anxiety-reduction techniques. It will also cover how to assist someone who is experiencing a panic attack.


Here are 10 ways to deal with panic attack


1. Deep Breathing


While exhalation is a characteristic of panic attacks that can heighten terror, deep breathing can help to alleviate panic symptoms during an attack. You're less likely to have dizziness, which can worsen other symptoms — and the panic attack itself — if you can regulate your breathing.


Concentrate on taking deep breathes in and out via your mouth, allowing the air to gently fill and then leave your chest and abdomen. Breathe in for four counts, hold for a second, and then exhale for four counts:

Breathing Exercise

2. Learn to Identify a Panic Attack:


A panic attack does not require you to be in a frightening scenario. You may be hiking, eating at a restaurant, or sleeping in your bed. You feel a powerful wave of terror all of a sudden.


Physical symptoms include palpitations, sweating, shortness of breath, nausea, chest discomfort, and shaking. It can last anywhere from 5 to 20 minutes. You'll be able to stop assaults after you learn to identify when they're about to happen.


3. Talk to Yourself - "This too Shall Pass"


When you begin to sense a panic attack coming on, remind yourself that you are experiencing worry rather than actual danger. You may even try confronting the phobia directly. Prepare a standard answer, such as "I am not scared" or "This will pass."


4. Take a Brisk Walk


Walking can assist a person escape a stressful situation, and the rhythm of walking may also aid with breathing control.


Endorphins, which are released as you move about, relax the body and boost your mood. Regular exercise can help lower anxiety over time, which can lead to fewer or less severe panic episodes.


5. Live in Present


Walking can assist a person escape a stressful situation, and the rhythm of walking may also aid with breathing control.


Endorphins, which are released as you move about, relax the body and boost your mood. Regular exercise can help lower anxiety over time, which can lead to fewer or less severe panic episodes.


6. Picture Yourself at Your Happiest


What is the most soothing spot you can think of on the planet? What could be better than a sunny beach with gentle lapping waves? Do you want to rent a cottage in the mountains?


Imagine yourself there, and try to concentrate as much as possible on the details. Consider sinking your toes into the soft sand or inhaling the fresh aroma of pine trees.


No streets of New York or Hong Kong, no matter how much you adore the metropolis in real life – this location should be peaceful, serene, and pleasant.


7. Recognize Your Personal Triggers.


Panic attacks are frequently triggered by the same factors, such as confined areas, crowds, or financial difficulties.


People may be able to lessen the frequency and intensity of panic episodes by learning to control or avoid their triggers.


8. Keep Lavender Nearby


Lavender is recognized for its calming and stress-relieving properties. It might aid in the relaxation of your body. Keep some lavender essential oil on hand if you know you're prone to panic attacks and rub it on your forearms when you have one. Take a deep breath and inhale the aroma.


Teas made from lavender or chamomile are also good options. Both are peaceful and calming. Benzodiazepines should not be used with lavender. This combo might make you feel extremely drowsy.


9. Practice Yoga & Meditation


Yoga and deep breathing meditations can be used as a type of panic attack self-help, similar to exercise. Yoga can lessen the impact of excessive tension and anxiety, according to a Harvard University research, since it lowers the body's pulse rate, blood pressure, and breathing.


Deep breathing meditation also promotes mental calm. Our brains are quite strong, and when worry and panic are present, they may go into overdrive. It is critical that we allow our brain to relax and breathe.


10. Get Professional Help


Panic episodes may be both stressful and frightening. Begin your rehabilitation by speaking with a friend or family member about the difficulties you've experienced.


Close friends and family members may be able to provide you with the guidance and support you need to deal with your panic attacks. If your present stress and anxiety coping methods aren't working, get panic attack treatment from a medical expert.


As a result, seeking expert help may provide you with immediate respite or even long-term answers to your panic attacks.


Dr. Antonio Giordano is the President and Founder of the Sbarro Health Research Organization (SHRO), which conducts research to diagnose, treat and cure cancer, cardiovascular disease, diabetes and other chronic illnesses.
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