When a panic attack seizes you out of the blue, what should you do? The moment you experience palpitation, shaking or trembling, nausea, or excessive sweating you probably are having a panic attack. Instead of succumbing to the fear that invades your mind and body, relax and take a deep breath and regulate your breathing until the symptoms subside.
In some cases, people don’t accept that they’re having panic attacks right away. They may simply think of them as “nerves,” but if symptoms are severe enough, medication and counseling can help. Both have pluses and minuses. While medications can provide temporary relief from panic attacks that is certainly welcome, they can also have undesirable side effects. Counseling is certainly effective, but takes time.
The issue though is controlling the panic attack on the spot. Here are some useful tips to put your panic attack under control:
Take a deep breath and regulate your breathing through cupped hands if you feel you are taking in too much oxygen. Relax and think calmly that this is a panic attack happening and you can control the situation. Instead of fighting the attack or fearing the worse, visualize calming scenes. Take it easy; do not expect the attack to subside immediately so focus on your visualization.
Relax your body. Take a seat and let the episode pass while you ride the relaxing scene on your mind. Tell yourself that this is just a panic attack that will eventually subside in 5 seconds or 15 seconds and after it is over, things will be all right.
And don’t be embarrassed. Chances are, enough people have experienced panic attacks that they’ll understand exactly what you’re going through. Simply sit there and focus on lessening your symptoms, so that you can move on once they are gone.
Understanding why you have panic attacks can help you understand what is happening. You might have been going through a stressful period for an extended time. Coping with a financial crisis, fearing losing your job, coping with the loss of a love one or a divorce can drive you to depression. Talk to family to get their support. Together read up materials on panic attacks to understand its nature, implications, and effects. If they understand what is wrong, they can understand your unusual behavior when you are having an attack.
One of the first things you should do is to go see your family doctor and get a thorough physical. In some cases, panic attacks can be caused by physical conditions or medication side effects. Your doctor can change medications or treat the physical problem causing the panic attack symptoms, in which case this should simply get rid of them. If there is no overt cause, medications can help control symptoms, while counseling may be able to (simultaneously or separately) help you face your fears so that you get rid of them completely.
Another thing that can help alleviate panic attacks is a healthy lifestyle. A healthy diet with regular meals, plenty of sleep, and exercise helps keep adrenaline stores in check, which can help alleviate panic attack severity or may even forestall them altogether.
Counseling can be a great help if panic attacks persist. Understanding why they occur can be the first step to actually controlling them. Once you do understand them and know how to control them, this empowerment in of itself can be a great way to help alleviate and ultimately stop panic attacks.
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