For those of you who have never experienced a panic attack, it can be quite terrifying. The important thing to know is that dealing with a panic attack doesn’t mean tackling the cause of your anxiety or stress. The goal of dealing with a panic attack is to reduce its severity and frequency. To do this, certain steps must be followed.
Know the situations that trigger it
If you are sensitive to panic attacks, chances are they will occur in any stressful situation. Many people get anxious during their MRI scans because of the claustrophobic nature of the machine or when big changes happen in their lives. It is important to notice the symptoms once they start to appear.
You need to determine which situations are the cause. Once you know it, it will be easier to deal with it. Different people experience it on different occasions, so it’s best to figure out what is triggering your panic attacks.
Recognize the symptoms
It is essential that you recognize the symptoms of a panic attack in order to start dealing with the situation. A lot of people have no idea that they are having an anxiety attack because it feels incredibly natural to them, but even more so, you need to be aware of what your body is doing during these cases.
Some of the symptoms are as follows:
- shortness of breath
- irregular heartbeat
- chest pain and discomfort
- dizziness, lightheadedness, or faint feeling
- numbness, tingling, or shaking
- feeling of suffocation
- afraid of dying
Knowing about these symptoms will help you determine if facing a panic attack is the right thing for you. If not, then your next step would be to find yourself an anxiety specialist. Learning how to manage this disorder properly can help you avoid many cases like these in the future. Then again, sometimes they just happen and that’s okay too!
Try to stay calm
Once you recognize all the symptoms, you should stay calm and try to take time for yourself. Be sure it will pass and you don’t need to worry about it.
Panic attacks are best treated by trying to relax and take time for yourself. The more you panic, the worse things will get, so try not to overthink this situation if something like this happens again in the future. Remember, coping with a panic attack is easy as long as you stay calm!
You should try to breathe deeply during a panic attack to help you feel better and calm down. They can be scary, but they’re not something you should fear or avoid dealing with. Most of the time, if you feel stressed about this happening again, it will only make things worse. Instead, take a deep breath and try to focus on your breathing so that you can handle it properly. So when that happens, you will at least know what to do so that you don’t feel as much discomfort as possible!
Do not isolate yourself
It is crucial not to isolate yourself from people after facing a panic attack. If you do this it will make the situation worse and your problems will not seem to go away at all. Your friends or family might not understand what’s going on in your head, but that doesn’t mean they don’t want to help you. Contacting them should be one of your priorities because that way you can have someone help you while dealing with these episodes. It also shows people how serious anxiety attacks are, so that other people who have them would also feel more comfortable talking about their own experiences.
Meditation is known to reduce stress and anxiety, so it’s important to have a few minutes of peace each day. It will not only help you cope with your panic attacks, but can improve your overall health as well.
It will teach you how to control your nervous system and how to relax. When you are facing a panic attack, it is important that you take time for yourself in order to reduce any other stressors. This will help fight the symptoms of another panic attack and prevent them from happening altogether.
Consider going to therapy
Therapy is proven to be very helpful in dealing with panic attacks. It can be difficult to admit that you might need help, but it’s never too late to seek the advice and guidance needed for your specific situation. A therapist will not judge or blame you, instead, they will focus on helping you understand what is going on in your mind when a panic attack occurs. They will also teach you coping techniques for dealing with anxiety and help you understand the root causes of your panic.
Panic attacks can be dangerous if you don’t know what to do about them. You need to know what triggers them for you and recognize the symptoms. Once it is moving, stay calm and take a deep breath so it can pass without any damage. It is essential not to isolate yourself in these situations. As for treatment, meditation and therapy are very helpful. These tips should help you get through panic attacks more easily!