Panic attacks may be unexpected and overwhelming. Being prepared for what you need to do when the attack occurs can minimize their intensity or prevent them completely. Panic attacks are extremely frequent, with one source claiming that around 13% of people will have one in their lives. In cases where anxiety attacks hinder the life of an individual, anxiety treatment becomes mandatory.
People cannot always foresee when a panic attack will occur, but planning for what to do when one does happen can help individuals regain a sense of control, making panic episodes easier to handle.
Symptoms
Panic episodes can result in a variety of physical and mental symptoms.
Physical signs and symptoms may include:
- Perspiration, fast breathing, and a beating heart
- Some examples of emotional symptoms are:
- Apprehension and anxiousness
- Acute, repeated anxiety a sense of imminent disaster
Keep in mind that it will pass.
The moment you get a panic attack, remember that these sensations will pass and will do no bodily harm, no matter how frightening they feel at the moment.
Try to remember that this is a temporary moment of intense worry that will pass quickly.
Panic attacks often peak in intensity within 10 minutes after initiation, after which the symptoms begin to fade.
Take a few deep breaths.
Deep breathing exercises will help you handle a panic attack.
Panic episodes can result in fast breathing, and chest tension can produce shallow breathing. Anxiety and stress might be exacerbated by this sort of breathing.
Instead, attempt to make your breathing slow deep, focusing on each inhalation. Inhale deeply using the diaphragm, slowly but steadily filling the lungs while you count to four as you inhale and then as you exhale.
You also attempt 4-7-8 breathing, which is also known as “relaxing breath.” The technique advises inhaling for just 4 seconds, holding the breath for only 7 seconds, then exhaling gently for 8 seconds.
It is worth mentioning that deep breathing might exacerbate panic episodes in certain people. In these cases, the individual should try to focus on something they like instead.
Sniff some lavender.
A relaxing aroma can help reduce anxiety by appealing to the senses, keeping the individual grounded, and providing something to concentrate on.
Lavender is a popular folk treatment for promoting relaxation and serenity. Research has shown that lavender can aid with anxiety relief.
To scent, place the oil under your nose and inhale softly, or dab some amount on a piece of cloth. The oil is easily available online. People should only get it from trusted merchants.
If the individual dislikes the fragrance of lavender, they might replace it with another essential oil, for instance, bergamot orange, lemon, or chamomile.
Find a quiet place.
Sights and noises can frequently exacerbate a panic attack. If at all feasible, attempt to locate a more calm location. This might imply exiting a crowded place or leaning against a neighboring wall.
Sitting in a peaceful environment will allow you to establish some mental space, making it easier to concentrate on breathing and other coping mechanisms.
Concentrate on an object
When an individual is overwhelmed by unsettling thoughts, memories or feelings, bringing their focus to something concrete in their surroundings will help them feel grounded.
Concentrating on one stimulus could lessen the impression of other stimuli. As the individual the object, they may consider how it feels, who manufactured it, and what form it is. This technique can help alleviate the symptoms of an anxiety attack.
If the individual experiences frequent panic attacks, they might carry a certain familiar object to help ground them. This might be a small stone, a tiny stuffed toy, or even a hair clip.
Grounding strategies like this one can help those who are suffering from panic attacks, anxiety, or trauma.
The 5-4-3-2-1 technique
Panic attacks can cause a person to feel disconnected from reality. This is due to the fact that worry may overwhelm other senses.
The 5-4-3-2-1 method is a grounding technique as well as a mindfulness practice. It helps to shift the person’s attention away from causes of stress.
To apply this procedure, the individual must take each of the following actions deliberately and thoroughly:
- Examine 5 distinct items. Consider each for a few moments.
- Look for just four distinct sounds. Make note of where they come from and what distinguishes them.
- 3 things should be touched. Take notice of their texture, temperature, and intended application.
- Identify two distinct odours. This might be the fragrance of coffee, soap, or any identifiable smell in your environment.
- Describe one item you can taste. Take note of any flavour within your mouth, or attempt tasting a candy bar.
Recite a mantra
A mantra can be a word, a phrase, or even sound that aids concentration and offers strength. Internally repeating a mantra can assist a person in overcoming a panic attack.
The phrase can be reassuring and might be as simple as “This, too, will pass.” It may have a higher spiritual significance for individuals.
The person’s bodily reflexes will calm as they focus on slowly repeating a mantra, letting them control their breathing and relax their body muscles.
Experiment with muscle relaxing techniques.
Muscle strain is another characteristic of panic attacks. Muscle relaxation exercises might assist to minimise an attack. This is because when the mind perceives that the body is relaxing, other symptoms, such as fast breathing, may subside.
A popular strategy for dealing with anxiety and panic episodes is gradual muscle relaxation.
This requires tensing and then releasing several muscles in sequence. To accomplish this:
Maintain the strain for 5 seconds.
As you relax the muscle, say “relax.”
Allow ten seconds for the muscle to relax before going to the next.
Imagine your happy spot
An individual’s happy place should be a place where they feel most at ease. Everyone will have a distinct place that makes them feel happy. It could be a place where people feel safe, and comfortably at ease.
When an attack starts, it might help to close your eyes and envision yourself at this spot. Consider how peaceful it is there. People can also see their bare feet contacting chilly earth, scorching sand, or soft carpeting.
Take any prescription drugs as directed.
A doctor may give an as-needed medicine depending on the severity of panic attacks. These drugs usually act quickly.
Some of them contain benzodiazepines or beta-blockers. Propranolol is a beta-blocker that reduces blood pressure and slows down a rapid pulse.
Xanax and Valium are two benzodiazepines that doctors frequently prescribe for anxiety symptoms.
However, because these medicines may be very addictive, users should take them exactly as prescribed. When used with narcotics or alcohol, they can have fatal consequences.
A doctor may also mention selective serotonin reuptake medications, which can help avoid panic episodes in the first place.
Talk to someone
If panic attacks recur in the same area, for example at your workplace or a specific social setting, it may be beneficial to notify someone and let them know what type of assistance they can provide if it happens again.
If an incident occurs in public, informing another person might be beneficial. They might be able to find a secluded area and keep others at bay.
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Discover your triggers.
Panic attacks are frequently triggered by the very same stimuli, such as enclosed settings, crowds, or financial issues.
People would be able to minimize the severity and frequency of panic episodes by learning to control or avoid their triggers.
