Experts named effective ways to stop panic attacks
Since childhood, we hear about the need to take care of our health. Most of the time, however, we think only about our physical bodies, forgetting about the emotional component. Worrying about our own mental state for many years was not accepted or even shameful. Therefore, over time, this has led to an increase in the incidence of panic attacks - sudden attacks of panic, fear or anxiety that have both physical and emotional symptoms.
The manifestations of panic attacks differ from person to person, but most people need expert help. Healthline, after consulting with clinical psychologist Jacqueline Johnson, identified common symptoms of panic attacks and suggested ways to overcome them.
Causes of a panic attack
A panic attack can occur against a background of general rest, but it is often triggered by a specific trigger. For example, you are most likely to have an attack if:
Have panic disorder;
Have an anxiety disorder;
Are using certain psychoactive substances;
Have a condition that includes psychosis;
Are using certain medications;
Have an overactive thyroid gland.
In addition, some people have noted that a panic attack can lead to a speech in front of a wide range of people, a conflict or a reminder of a previous stressor.
Panic attack symptoms
A panic attack begins suddenly and peaks within minutes, and its manifestations may vary. Generalized symptoms are usually as follows:
Severe and rapid heartbeat;
Feeling short of breath;
Nausea and upset stomach;
Dizziness and weakness;
Feeling of unreality;
Fear of losing control and sanity;
Fear of death.
How to overcome a panic attack?
Cognitive Behavioral Therapy
Dealing with panic attacks alone can be difficult. Behavioral therapy can help change your perception of difficult situations and find the best way out of them. In addition, such therapy can affect the brain structures responsible for panic symptoms. Although this claim requires further study, an experiment conducted with 37 participants who participated in an awareness program showed that participants were able to better manage their symptoms with their own thought processes after treatment.
Use proper breathing
Because hyperventilation can be a symptom of a panic attack, you need to learn to control yourself and breathe deeply and slowly during the attack.
A group of scientists suggested that deep breathing can increase feelings of relaxation and comfort and reduce symptoms of agitation, anxiety, anger and depression.
Recognize that this is a panic attack
If you admit to having a panic attack, you can remind yourself that it is temporary and you will soon be safe. This will help you avoid the fear of death and try other ways to stop the attack.
Since a panic attack can take away your sense of reality, try focusing exercises. This can help you prevent or fight an attack. Focus training may include recognizing your own emotional state or meditating to reduce anxiety or stress.
You can also choose an object in a prominent place to focus on during a seizure. For example, watch the hour hand while noting the shape of the clock, the size of the hand, and the color of the dial.
Use muscle relaxation
Tense muscles indicate excessive anxiety, so learning to relax one group and then the whole body can help during a panic attack. Relaxation techniques work better if you master them at rest and use them during an attack.
Imagine a happy place
Improving the condition during a panic attack can be done with imagination, as it can reduce stress and anxiety. Research provs that the same positive effect on excessive anxiety is produced by spending time in nature as well as by visualizing nature.
During a seizure, try to imagine a quiet and peaceful place and describe it in your mind with the smallest detail.
Do moderate exercise
Regular physical activity is not only good for the body, but also improves mental health. If you're not too physically active, consult your doctor before you start exercising and choose moderate-intensity workouts that don't cause hyperventilation or difficult breathing, such as meditation or yoga.
Lavender is a well-known stress reliever. Experts note that it has a calming effect, but it is not addictive and does not cause withdrawal syndrome. Before using lavender essential oil, make sure there is no allergic reaction and follow the instructions.
Take the medicine
In some cases, specialists may prescribe benzodiazepines to relieve panic attack symptoms. It should be noted that these drugs do not treat the anxiety disorder underlying the attacks and are quickly addictive. This is why they are only used for short periods of time.
Panic attack is an unpleasant condition that can significantly impair the quality of life. Unfortunately, it cannot always be prevented or effectively controlled. However, timely awareness of the problem and a willingness to fight it will help to eliminate the negative factors as much as possible and gain emotional peace of mind.
Earlier OBOZREVATEL told about the reaction to stress in a famous actress. Snezhana Babkina reported that she had a panic attack on the plane, which was overcome by meditation.