How to Handle Panic Attacks
Knowing how to handle panic attacks will be a useful thing in times of emergency. Such attacks can seem bizarre and uncanny behavior over little things or mishaps or sometimes without a just cause. Some stimulating experiences can trigger a panic attack such being trapped in an elevator or sometimes stage fright. However these attacks can also happen for no apparent reason at all.
A typical panic attack would be an extreme reactive behavior to something small that may have happened making the person become very scared and disoriented; this may cause them to have a miserable life and lose all sense of joy and peace and also affect their partners as well.
Signs to watch out for during a panic attack
Listed below are some of the signs of panic attack taking place:
- Increased heart rate
- Feeling very hot or very cold
- Difficulty in breathing
- Outburst of panic and anxiety
- Losing grip of reality almost to the point of losing their mind as if they are dying
- Heart wrenching pain
- Feeling nauseous or wanting to throw up due to stomach discomfort
- Heavy Perspiration
- Severe Heartburn type of feeling
How to handle a panic attack
These anxiety attacks are at the worst during the first ten minutes and usually last for about half an hour. So knowing how to handle panic attacks will be rather helpful. Watch out for the symptoms listed above for such a time. Listed below are some of the treatments for panic attacks:
Be Calm – While it may seem ridiculous to remain calm while going through an episode, it is imperative that you remain calm at all costs. Focus on your breathing. Taking in deep breaths can bring your heart rate down and ease yourself. If you focus on your breathing, this will distract you from the situation and speed up your recovery. You can practice these breathing techniques even when you’re not having an attack so that you’re prepared when the inevitable occurs.
Be positive – Although you can actually think right during an attack but being positive about the whole situation will help. Create positive thinking through your mind. Shift your thinking from the situation and how to stop it to other good memories. Don’t assume the worse because you know in actual fact it is really not that bad. Remember that by thinking of the worse case scenario, you will only tend to worsen the anxiety attack.
Have in your mind that the episode will end soon and it probably will. As you probably know anxiety attacks don’t continue for longer than half an hour so you don’t need to think it will. Actually try not thinking about the attack and just be aware of what’s happening and know that it will soon be over.
Exercise regularly. Exercise is great for the physical body and also it relaxes the mind as well. Doing exercise is perhaps one of the best ways to distress and have fun. Studies show that by just exercising for thirty minutes a few times a week can do wonders in lowering stress levels and to prevent recurrence of panic attacks.
Share your thoughts with those close to you such as your other half, your best friend, a close relative or even a professional therapist. Just talking about it and sharing how you feel can make you feel a whole better. It lets you talk about your feelings rather than keeping them bottled up inside. You can survive through this trying period but in order to do so you need to know how to handle panic attacks.