Panic Attacks
- Experiencing a panic attack can be really scary and confusing.
- Panic attacks can come with physical symptoms, such as tremor and shakiness, nausea, confusion, shortness of breath, a rapid heartbeat and chest pain.
Experiencing a panic attack and dealing with these symptoms aren't dangerous however it can be extremely frightening as it can be mistaking for having a heart attack or feeling that you may collapse can be very frightening and scary.
However it is extremely important to know that most panic attacks last from 5 minutes up to half an hour, this can feel like a long time when dealing with these symptoms however it is important to recognise it's a panic attack and deal with the symptoms as I have listed below
How to handle a panic attack :
It's very important not to let your fear of panic attacks control you.
Your symptoms during the panic attack will always pass, the experience of a panic attack is not a sign of any danger or harm happening to yourself, it is emotional and a result of your anxiety. It's important to remind yourself of this when dealing with a panic attack
Confront your fear. If you face it, you're giving yourself a chance to discover that nothing's going to happen and as the anxiety begins to lower, start to focus on your surroundings and continue to do what you were doing before.
If you’re having a short, sudden panic attack, it can be helpful to have someone close to you, reassuring you that it will pass and the symptoms are nothing to worry or get scared about. If you notice your breathing too heavy or too quick then perhaps a breathing exercise might help calm yourself and bring your breathing rhythm to a slower speed.
Try breathing in with the video below to practice
Try using this technique:
Note: Some people may find it useful to breath in for 5 seconds, hold for 5 seconds and then exhale for 5 seconds however you can find a number for yourself and what suits you best.
Note: You may start to feel relieved and your symptoms might have gone after a few minutes, however you may also feel tired from this whole experience
However it is extremely important to know that most panic attacks last from 5 minutes up to half an hour, this can feel like a long time when dealing with these symptoms however it is important to recognise it's a panic attack and deal with the symptoms as I have listed below
How to handle a panic attack :
It's very important not to let your fear of panic attacks control you.
Your symptoms during the panic attack will always pass, the experience of a panic attack is not a sign of any danger or harm happening to yourself, it is emotional and a result of your anxiety. It's important to remind yourself of this when dealing with a panic attack
Confront your fear. If you face it, you're giving yourself a chance to discover that nothing's going to happen and as the anxiety begins to lower, start to focus on your surroundings and continue to do what you were doing before.
If you’re having a short, sudden panic attack, it can be helpful to have someone close to you, reassuring you that it will pass and the symptoms are nothing to worry or get scared about. If you notice your breathing too heavy or too quick then perhaps a breathing exercise might help calm yourself and bring your breathing rhythm to a slower speed.
Try breathing in with the video below to practice
Try using this technique:
- Take a deep breath in through your nose as slow & deeply as you can.
- Slowly breathe out through your mouth as deep and gentle as you can
- You don't have to be perfect with this, the main thing is trying to focus on your breathing and bring it back to a steady rhythm.
Note: Some people may find it useful to breath in for 5 seconds, hold for 5 seconds and then exhale for 5 seconds however you can find a number for yourself and what suits you best.
Note: You may start to feel relieved and your symptoms might have gone after a few minutes, however you may also feel tired from this whole experience
Ways to prevent panic attacks:
You should try to work out what particular stress you might be having that could make your symptoms worse. It's important not to stop your movements and daily activities.
You should try to work out what particular stress you might be having that could make your symptoms worse. It's important not to stop your movements and daily activities.
- Take some time out of your day to do some breathing techniques or do some mindfulness exercises. This may help you become better equipped to dealing with panic attacks.
- Exercising regularly such as walking or yoga for example can help you manage your stress as well as release any built up tension which then improves your mood. Exercise also releases many hormones to improve your mood which will be talked about in it's own subject.
- Eat regular healthy meals to stabilise your blood sugar levels.
- Avoid caffeine, alcohol, drugs and smoking – these can make panic attacks worse.
- Cognitive behavioural therapy (CBT) can identify and change the negative thoughts and patterns that fuel your panic attacks.
- Medication - Your GP may put you on some medication to help reduce the severity or frequency of having panic attacks.