Overcoming a Panic Attack

Panic attacks are strong bursts of dread, panic, or worry that occur suddenly. They are debilitating, with both physical and emotional manifestations.

Many people who suffer from panic attacks have trouble breathing, sweat heavily, shiver, and feel their hearts pound.

During a panic attack, some people may suffer chest pain and a sense of disconnection from reality or themselves, leading them to believe they are experiencing a heart attack. Others have described themselves as suffering a stroke.

Panic episodes can be scary and may hit you quickly. Here are 11 tactics you can take to try to halt a panic attack when you’re suffering one or when you feel one coming on:

Deep breathing should be used.

While hyperventilation is a sign of panic attacks that can heighten terror, deep breathing can help to alleviate panic symptoms during an attack.

You're less likely to experience hyperventilation, which can exacerbate other symptoms — and the panic attack itself — if you can control your breathing.

Concentrate on taking deep breathes in and out via your mouth, allowing the air to slowly fill and then leave your chest and belly. Breathe in for four counts, hold for a second, and then exhale for four counts.

Recognize the signs of a panic attack.

You may remind yourself that you're having a panic attack rather than a heart attack by realising that it's only temporary, that it'll pass, and that you're ok.

Take away the fear of dying or impending doom, both of which are signs of panic attacks. This will free you up to concentrate on other ways to alleviate your discomfort.

Close your eyes for a moment.

Some panic episodes are brought on by overwhelming triggers. If you're in a fast-paced atmosphere with a lot of stimuli, your panic attack will be exacerbated.

Close your eyes during a panic episode to limit the sensations. This might help you focus on your breathing by blocking out any distracting input.

Mindfulness is a good thing to do.

Mindfulness can assist you in becoming more aware of your surroundings. Because panic attacks can produce a sense of detachment or separation from reality, this can help you cope with your panic attack as it approaches or occurs.

Concentrate on familiar bodily sensations, such as sinking your toes into the ground or feeling the texture of your jeans on your palms. These precise feelings anchor you to reality and provide you with something to focus on.

Look for a focal point.

During a panic attack, some people find it beneficial to focus all of their attention on a single thing. Pick one object in plain sight and jot down everything you can about it.

Muscle relaxation techniques should be used.

Muscle relaxation techniques, including deep breathing, can help you stop a panic attack in its tracks by controlling your body's response as much as possible.

Start with something small, like your fingers in your hand, and work your way up through your body, relaxing one muscle at a moment.

When you've practiced muscle relaxation techniques before, they'll be more effective.

Light exercise is recommended.

Endorphins keep the blood pumping in the correct direction. It can assist our bodies produce endorphins, which can make us feel better. Because you're stressed, go for mild activity that's easy on your body, such as walking or swimming.

The only exception is if you're hyperventilating or having trouble breathing. First, do everything you can to catch your breath.

Internally, repeat a mantra.

Internally repeating a mantra can be soothing and calming, and it can provide you with something to hold on to throughout a panic attack.

Repeat a mantra in your thoughts until you feel the panic attack decrease, whether it's simply "This too shall pass" or a mantra that speaks to you personally.

Benzodiazepines are a kind of benzodiazepine that is used to

If you take a benzodiazepine as soon as you notice a panic attack coming on, it may help.

While other techniques to treating panic may be preferable, the discipline of psychiatry has recognized that a small percentage of patients will not react fully to the other ways indicated above, and may therefore require pharmaceutical treatment.

Because benzodiazepines are a prescription medicine, you'll almost certainly require a panic disorder diagnosis to get them.

This medication has the potential to be very addictive, and the body can become accustomed to it over time. It should only be utilized in the most dire of circumstances.

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