Many have an unexplained fear caused by sudden tight chests, throbbing nerves, and panic attacks. An episode can hurt anyone at any time. Perhaps you have taken yourself to the emergency department, just to let you know that there is nothing wrong with you here. Yet, an attack can be a frightening event, and its unpredictability only raises the perceived anxiety that many people endure.
The key to managing panic attacks is to know what they are, why they occur, and how to reduce their impact.
At their basic level, panic attacks occur as a response to a real or imagined threat fight or flight. In this modern age, there is little reason to have such a reaction, but when it does occur, the patient may feel physically and mentally quite ill as a result of the physical effects of these systemic changes. Increasing the adrenaline course through your body speeds up your heartbeat and breathing.
Additional anxiety symptoms can occur with extreme anxiety, sweating, chills, shivering, dizziness, and nausea. In a deadly attack, a person may feel they are at risk of death. As a precaution, it is a good idea to have a physical check-up after such an episode, as some cardiac conditions have symptoms like panic attacks.
The key to managing a panic attack is to have a plan in place to follow up the next time it happens. If possible, remove yourself from what triggered the attack. Sit down and take deep, slow breaths.
Remind yourself that you are not going to die or go crazy and these feelings will go away as before. Learn some basic meditation skills. For example, you can repeat a mantra like “relax” or imagine a favorite happy place in your mind.
Try to get fisty; Tell yourself that you are tired of the attack and that you can go and go soon, please? With some positive feedback, their impact may diminish to the point where panic attacks simply become a nuisance or eventually disappear forever.
When the worst attack is over, congratulate yourself for handling the situation so well.
If panic attacks appear to be the cause of a serious crisis and they do not seem to respond to common self-help strategies, then it is time to look for a sympathetic counselor or physician. This person can help you identify attack triggers, manage episodes, and help you identify any underlying issues that could lead to future attacks.
It may be a good idea to keep a personal journal. Write down when panic attacks occur, how they started, how you felt, and how you managed to get them.
Your thoughts and feelings will help take mystery and anxiety away from attacking the ability to put the paper down. You will start to see them really: random and unnecessary reactions to situations that you can learn to control successfully.
Anyone can make a panic attack. Their effects on your daily activities can be profound, as panic attacks can cause a number of uncomfortable and frightening symptoms, including a racing heart and extreme anxiety. Remind yourself that you are not imagining anything and these symptoms are very real for you.
However, you should not suffer them in silence. Learning how to relax, addressing any trigger, keeping a personal journal, and seeking professional advice if necessary, can reduce the debilitating effects of attacks over time. Have your action plan ready and soon you will feel calm, confident and responsible for your life