A panic attack occurs when our fear reaches the extent of a mental cataclysm. Fortunately, simple and very effective ways of dealing with a panic attack have been discovered – check what to do in such cases and how to avoid them.
How to identify a panic attack
A panic attack has many different symptoms, most of which make you feel just out of control. You can’t control what’s happening to your body, that’s why you panic even more. Your heart is pounding, blood is flowing to your head, you are starting to get red. Breath accelerates, as does the race of thoughts, which only winds up the entire spiral. We may experience headache, muscle cramps, stomach squeeze and an uncontrolled outbreak of crying. This is a difficult situation for both those experiencing such an attack and for people from their immediate surroundings.
Causes of panic attack
It has been detected that most patients can be induced a panic attack with simple words. When they were asked to read pairs of related words, e.g. “breathlessness – suffocating”, “heart palpitations – dying”, three out of four were then assaulted. To sum up, the cause of this ailment can be catastrophic thinking, negative associations and so-called automatic thoughts about death.
How to recognize a panic attack at home
Once you have a panic attack, it’s important to remember that it won’t last forever. Contrary to what may seem at that moment. No one has remained in a panic forever – such an attack lasts up to an hour. Anxiety reaches its maximum in about 30 minutes. Then you start to calm down, because that’s how biological mechanisms work. So when you feel like getting worse during a panic attack – that is, on the contrary, it should be better in a moment.
It’s best if you organize help. It is worth asking to be with you until you calm down. The presence of a friendly person will not only reduce anxiety, but also alleviate the feeling of loneliness that can occur with such turbulent emotions. Of course, it’s easier to ask for support from a loved one than a colleague or colleague. But if there is someone nearby who can help, it’s better to take the risk than face this terrible event alone. If you have a hospital nearby, you can also go to the emergency room and ask for a sedative. It would be optimal to go there with someone who will support us.
Focus on your breath
Try this technique. Inhale deeply:
- Hold the air in your lungs for 8 seconds. Count in your mind to 8.
- Breathe out with your mouth. Let the exhale last for a minimum of 4 seconds. Count in your mind up to 4.
- Repeat this sequence 3 times. What’s more, try to realize what you feel and name it. “My hands are shaking.” “My heart is beating very quickly” A story to yourself or someone – about this condition can have a calming effect. When you realize that this is not a heart attack, stroke or anything else will be much easier. It is also worth finding a comfortable position, taking care of your comfort as much as possible.