What To Do During A Panic Attack

What To Do During A Panic Attack

A panic attack can occur without any prior warning. But most panic attacks have warning signs that occur before the attack, which can help you to avoid or lessen the attack and its effects on your mental and physical health if you learn to recognize them.

What Is A Panic Attack?

A panic attack is characterized by intense fear when there is no real threat of danger or apparent cause. Panic attacks can be extremely frightening and can cause intense physical reactions. You may think that you are losing control, having a heart attack, or even dying when a panic attack occurs.

Generally, only a few panic attacks happen throughout a person’s life and the problem eventually fades away when the stressful situation is no longer present. However, if you experience recurrent and unexpected panic attacks and live in constant fear of another one, you may be suffering from a condition called panic disorder. Although panic attacks are not fatal, they can significantly impact the quality of life and must be treated.

Panic attacks can begin abruptly and unexpectedly, at any time and in any place, such as while driving, at the mall, sleeping, or during a business meeting. Some individuals experience occasional panic attacks, while others may have them more frequently. The symptoms of a panic attack usually peak within a few minutes, and afterwards, one may feel exhausted.

What Are 7 Common Signs Of A Panic Attack?

  • Increased heart rate

  • Chest pain

  • Rapid or shallow breathing, and shortness of breath

  • Lightheadedness

  • Dizziness

  • Nausea and/or stomach pains

  • Shaking

The most frightening aspect of a panic attack is typically the symptoms that one experiences. These bodily sensations are caused by a chemical reaction that is activated by extreme fear. This response is similar to the “fight-or-flight” reaction people have in risky situations. Generally, panic attacks do not last very long and will fade away after a few minutes, however the psychological and physical effects can last longer. Therefore, anxiety therapy and lifestyle changes are typically the primary objectives of anxiety treatment, as they are designed to prevent and reduce anxiety.

Use Deep Breathing

Panic attacks can cause you to take quick, shallow breaths without realizing it. This can cause you to remain in a state of fear and increase the duration of the attack. To help relax, try using the 4-4-4 method: inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. This deep breathing technique will increase the amount of oxygen in your body and remind your body that it is not in danger.

Try Sensation Focusing

Panic attacks are frequently correlated with overstimulation and a sense of powerlessness. Sensation concentrating is a diversion strategy that can help conquer those sentiments by giving a diversion; that is the reason it is additionally known as the diversion system. A speedy diversion technique is the 5-4-3-2-1 technique.

To utilize this strategy, find and center around: 5 things you can see, 4 things you can contact, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Put all your concentration on each of your faculties. The objective isn’t to rapidly get through this list. The objective is to be so centered around 1 sense one after another, that your tension blurs. You are intentionally picking to feel quiet and centered.

Mental Health Haven has successfully provided integrative and holistic psychiatry services for many years to Stuart, FL, and the surrounding communities. With a focus on promoting overall mental health, nurse practitioner Chambers can help you find understanding and relief in person or through virtual appointments. Schedule your appointment and find out more by calling or texting 772-302-4352.