Panic attacks can occur suddenly and sometimes exhaust us emotionally. They are non-discriminatory, can affect us all at some point in our lives, and can be caused by anxiety, panic disorder, or depression. During a panic attack, both physical and emotional symptoms may occur. Physical symptoms may include sweating, rapid breathing, nausea, and palpitations. Emotional symptoms include feelings of fear and intense, recurring anxiety.
In this article, we look at ways we can deal with panic attacks and reduce the risk of recurrence. We also look at how we can help someone who is having a panic attack.
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Acceptance and recognition
People who have experienced panic attacks in the past need to remember in the event of a recurrence that they pass and do not cause physical harm. We need to recognize in general that this is a short period of accumulated stress and that it will end. If you are having a panic attack for the first time, it is a good idea to see your doctor as soon as possible. Some panic symptoms may indicate other conditions, such as heart attacks or strokes.
Deep breaths
Deep breaths can sometimes help to “control” panic. Rapid breathing can increase stress and tension. We need to breathe steadily, counting slowly, up to four, during inhalation, and during exhalation. The feeling of “tightness” in the chest can make us take short breaths during a crisis. In this case, it is helpful to take deep breaths from the abdomen, filling our lungs with oxygen, slowly and steadily.
Medication
Depending on the severity of the panic attacks, your doctor may prescribe treatment containing benzodiazepines or beta-blockers. Propranolol slows the rapid heart rate and lowers blood pressure. The commonly prescribed benzodiazepines for panic attacks are Valium and Xanax. But this class of drugs can be very addictive. The body can quickly develop tolerance and may soon need a higher dose to achieve the same result. Be sure to consult a psychiatrist before taking medication. You can also look at supplements. Such as CBD etc. You can learn more on this blog.
Muscle relaxation techniques
Another symptom of a panic attack is muscle tension. Practicing muscle relaxation techniques can help reduce the attack. If the mind feels that the body is relaxing, other symptoms, such as rapid breathing, may also be reduced. Progressive muscle relaxation is a popular technique for dealing with anxiety and panic attacks.
How to help someone who is having a panic attack?
Here are some tips on how to help someone who has a panic attack:
- Stay cool.
- Make sure they have enough space around them
- Suggest moving to a quiet place
- Remind them that the panic attack will pass
- Help them control their breathing
- Avoid asking too many questions and do not endorse negative statements
- Do not say “calm down” or “stop panicking”
- Stay with them. If they insist that they want to be alone, make sure they are visible to you.
It is important to seek help, try different strategies, and be realistic about the results. It is unlikely that panic attacks will disappear overnight, but their impact may be reduced over time.
