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How to cope with panic attacks

Do you know someone who has had a heart attack or nervous breakdown? The feeling is the same for someone facing their first panic attack. It's horrific, with physical and emotional problems. It is a brief window of acute anxiety that lasts between 15 minutes to an hour, but it can last considerably longer in certain cases.

However, several techniques can assist you in recognizing its coming and then implementing those ideas to either curb it or at the very least manage it bravely. Nevertheless, before we get to the advice, we need to look at the signs of a panic attack because the tips are useless unless we can distinguish a panic attack. So, let us first look at its symptoms:

Symptoms of a panic attack

There are some physical and some emotional signs that tell you that a panic attack is drawing closer. Therefore, let’s look at them separately:

Physical Symptoms:

Talking about the physical signs, a person getting a panic attack might experience the following:

  • a lot of sweating, trembling, and stammering
  • clenching of teeth and fists with a stiff body
  • low blood pressure along with shooting chest pain
  • sleeping problems, palpitations, and dizziness
  • unsteady, fast, and disheveled breathing and panting
  • chills and hot flashes

When these symptoms are seen, the game gets out of hand and immediate medical intervention is required.

Emotional Symptoms:

The emotional symptoms include those that are typically experienced by those who are suffering from anxiety, sadness, or post-traumatic stress disorder (PTSD). Some of them include:

  • the incessant sadness or agitation
  • emotional numbness, no drive to work or meet people
  • self-isolation, guilt trips, and peskiness
  • suicidal thoughts
  • feeling of worthlessness

These symptoms may lead to a panic attack if ignored for a long time

The tips to cope with a panic attack like a pro

Try Deep Belly Breathing Drill:

This step can help stop a panic attack. Immediately begin deep belly breathing and other relaxation techniques to lessen anxiety and prevent a panic attack.

Focus on the Root Cause:

Instead of dwelling on uncomfortable ideas, keep asking yourself, “What is it that bothers me so much?” An honest answer will expose the root reason for your worry and help you find a solution quickly. So, always take this step to relax.

Play Some Music:

Play some soulful, meditation music and it will redirect your focus and tone the anxiety down. Resultantly, the panic attack will remain at bay.

Detach yourself from the Guilt:

You need to realize and remind yourself time and again that your frazzled feelings do not define you. So, detach yourself from any sort of guilt trips and focus on keeping yourself calm.

Shift Your Focus:

When faced with a panic attack, you must prepare and adjust your focus.  Thoughts like "I'm about to collapse!" or "I'm about to have a heart attack and die!" are normal, but clinging to them is unwise.

So, look at your favorite pictures on your phone, grab a squishy toy, or visualize cheerful things. These ways help a lot in beating a panic attack.

The verdict

To conclude, panic attacks can be horrendous but with the right set of skills, you can beat them every single time. Therefore, do not fret over having one and work on inculcating these powerful skills.

Sep 4, 2021