What Is A Panic Attack?
Are you experiencing rapid heartbeat, chest sensations, fear, shortness of breath, dizziness, tingling sensations, or anxiousness? Do you feel the urge to flee or fight? If you have four or more of these symptoms, you may be having a panic attack. But don’t worry. With these simple steps, you can get through this. Remember, panic attacks are normal occurrence and no person has EVER died from a panic attack.
Tips To Overcome Panic Attacks
#1. Remind yourself, it is JUST a panic attack
Say this to yourself, “This is just a panic attack. I am OK. I can get through this.” Repeat. You can get through this. According to statistics, over “60 million people suffer from panic attacks at some point in their lifetime”. Recognizing the attack takes away its power. You know you can get thought it; it will just take a moment.
#2. Slow down your breathing
Your heart is beating fast and you can’t breathe. Take deep, show breaths to calm yourself down. By controlling your breathing and you can regain control of your life.
#3. Remove yourself from the situation
One of the most common symptoms of a panic attack is the fight or flight feeling. This feeling makes the person want to run away from the situation or fight their way out of it. By removing yourself from the situation, you are able to regain you’re the control of your mind.
Focus on yourself, and the situation around you. Look for the possible problem and take yourself away from it. You might have to remove yourself completely away from the situation. This is OK. Take the time and space you need.
#4. Focus on what is in front of you
Look at your surroundings. Start to list what is around you. It may sound stupid but point out cars, signs, people, trees, plants, and or anything else that is around. By doing this, your brain is no longer focusing on the panic, but instead on what you are doing. It is the simplest trick to do help regain your composure.
#5. Seek medical attention
If none of these techniques are working, seek medical attention. Go to your doctor or the emergency room. If panic attacks are left untreated, you can begin to suffer from agoraphobia, the fear of being outside or in a situation where you can’t get out.
Most panic attacks occur when someone is stressed. Keeping up with your stress management skills can help with any future attacks. Also, after any attack seek medical attention. You may have developed a panic disorder where panic attacks recur.
Doctors can help by prescribing medications to help with the attacks and by psychotherapy. Talking truly is the best way to recovery. Though most patients do not recover from panic disorder, they do learn to reorganize their lifestyle and live a normal life.