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Panic attacks can be unexpected and overwhelming. Knowing what to do when they occur can help minimize their intensity or prevent them entirely. People cannot always predict when a panic attack will occur, but planning for what to do when one does occur can help a person feel more in control and make panic attacks easier to handle. This article will discuss how to cope with a panic attack.

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What are Panic Attacks and what are their symptoms?

A panic attack is a sudden and intense feeling of anxiety. Panic attacks can result in a variety of physical and emotional symptoms.

Physical signs and symptoms may include:

Shaking, disorientation, nausea, rapid, irregular heartbeats, dry mouth, shortness of breath, perspiration, and dizziness

Some examples of emotional symptoms are:

  • fear and anxiousness
  • recurring bouts of severe worry
  • a sense of impending disaster

How to deal with Panic Attacks

This section will look at how people can regain control and decrease the symptoms of a panic attack.

1. Keep in mind that it will pass.

During a panic attack, remember that these feelings will pass and will cause no bodily harm, no matter how frightening they feel at the time. Try to remember that this is a temporary period of intense anxiety that will pass quickly.

2. Take a few deep breaths.

Deep breathing can help you handle a panic attack. Panic attacks can result in fast breathing, and chest tension can produce shallow breathing. If you’re having a panic attack and are breathing quickly, completing a breathing exercise will help relieve your other symptoms. Try this:

Breathe in slowly, deeply, and gently via your nose.

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Through your mouth, exhale slowly, deeply, and gently.

Some people find it beneficial to count from one to five on each in-and out-breath.

Focus on your breathing and close your eyes.

3. Find a quiet place.

Sights and sounds can frequently exacerbate a panic attack. If at all feasible, attempt to find a more calm location. This could imply exiting a crowded room or leaning against a neighboring wall. Sitting in a quiet environment will generate some mental space, making it simpler to focus on breathing and other activities.

4. Go for a walk or do some light exercise.

Walking can assist a person get away from a stressful situation, and the rhythm of walking can help them regulate their breathing. Moving about releases endorphins, which soothe the body and increase mood. Regular exercise can help reduce anxiety over time, potentially reducing the amount or severity of panic attacks.

5. Take any prescription drugs as directed.

A doctor may give an as-needed medicine depending on the severity of panic attacks. These drugs usually work quickly.

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However, because these medications can be highly addictive, users should take them exactly as prescribed by their doctor.

6. Inform someone

If panic attacks occur regularly in the same area, such as a job or social setting, it may be beneficial to notify someone and let them know what kind of support they can provide if it happens again. If an incident occurs in public, informing another person can be beneficial. They might be able to find a secluded area and keep others at bay.

7. Discover your triggers.

Panic attacks are frequently triggered by the same stimuli, such as enclosed settings, crowds, or financial issues. People may be able to minimize the frequency and intensity of panic episodes by learning to control or avoid their triggers.

8. Consider your happy place.

A person’s happy spot should be a place where they feel most at ease. Everyone will have a distinct specific location. It will be a place where people feel relaxed, safe, and at ease. When an attack starts, it can help to close your eyes and envision yourself in this location. Consider how peaceful it is there. People can also see their bare feet contacting cool earth, hot sand, or soft carpeting.

You may have the panic disorder if you are always agitated and anxious, especially about when your next panic attack will occur. People suffering from panic disorder may avoid circumstances that could trigger a panic attack. As a result, it is critical to understand the signs and how to deal with Panic Attacks whenever they occur.

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This article was first published on 30th May 2022


Grace Christos Is a content creator with a proven track record of success in content marketing, online reputation management, sales strategy, and so much more.

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