Panic attacks and ways to deal with it

by | Jun 26, 2023 | Self Improvement

Panic attacks and ways to deal with it

Photo Credit: Freepik.com

What is a panic attack?

A panic attack is a sudden and intense episode of fear that is accompanied by physical symptoms such as a racing heart, shortness of breath, dizziness, trembling, and sweating. Panic attacks can occur for no apparent reason or they can be triggered by certain situations, such as public speaking or being in a crowded place. Panic attacks can be a very frightening experience, but they are not dangerous. If you’re having a panic attack, it’s important to remember that it will pass. There are things you can do to help yourself cope with a panic attack, and there are also things you can do to prevent them from happening in the future. A panic attack typically lasts for a few minutes, but it can sometimes feel like it’s going to last forever. The average panic attack lasts about 10 minutes, but some can last as long as 30 minutes. If you’re struggling to cope with panic attacks, it’s important to seek help from a mental health professional.

What are the symptoms of a panic attack?

The symptoms of a panic attack can vary from person to person, but some of the most common include:

  • A racing heart
  • Shortness of breath
  • Dizziness
  • Trembling
  • Sweating
  • Chest pain
  • Nausea
  • Feeling lightheaded or faint
  • Feeling like you’re going crazy or losing control
  • Numbness or tingling in the hands or feet

The exact cause of panic attacks is not fully understood, but they are thought to be caused by a combination of factors, including:

  • Genetics
  • Brain chemistry
  • Life experiences
  • Stress
  • Traumatic events
  • How to deal with a panic attack

If you’re having a panic attack, there are a few things you can do to help yourself cope:

  • Try to stay calm. It’s easier said than done, but it’s important to try to stay calm during a panic attack. If you can stay calm, your body will start to relax, and the symptoms of the panic attack will start to subside.
  • Focus on your breathing. One of the best ways to stay calm during a panic attack is to focus on your breathing. Take slow, deep breaths and try to control your breathing rate.
  • Distract yourself. If you’re able to distract yourself from the panic attack, it will help reduce the symptoms. Try to focus on something else, such as a pleasant memory or a relaxing image.
  • Reduce stress. Stress is a major trigger for panic attacks, so it’s important to find ways to reduce stress in your life. This could include exercise, relaxation techniques, grounding techniques, or spending time with loved ones.
  • Identify your triggers. Once you know what triggers your panic attacks, you can start to avoid them or develop coping strategies for dealing with them.
  • Get enough sleep. When you’re well-rested, you’re less likely to have a panic attack. Aim for 7-8 hours of sleep each night.
  • Eat a healthy diet. Eating a healthy diet can help to improve your overall mood and well-being, which can make it less likely that you’ll experience a panic attack.
  • Get regular exercise. Exercise is a great way to reduce stress and improve your overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Seek help. If you’re having frequent panic attacks or if they’re interfering with your daily life, it’s important to seek help from a mental health professional. They can help you understand the causes of your panic attacks and develop coping strategies. For further details reach out to us.

In addition to the traditional methods of dealing with panic attacks, such as breathing exercises and relaxation techniques, there are also a number of recreational activities that can be helpful. These activities can help distract you from the symptoms of a panic attack and can also help reduce stress and anxiety in general.

Here are some recreational ways to deal with panic attacks:

  • Listen to music. Listening to music can be a great way to relax and de-stress. Choose music that you find calming and soothing.
  • Read a book. Reading can help to take your mind off of your worries and can also help you to relax. Choose a book that you find interesting and engaging.
  • Do some puzzles. Puzzles can be a great way to focus your attention and can also help to reduce stress. Choose a puzzle that is challenging but not too difficult.
  • Coloring. Coloring is a great way to relax and de-stress. Choose a coloring book that you find appealing and use your favorite colors.
  • Gardening. Gardening can be a great way to get exercise, reduce stress, and connect with nature. If you don’t have a garden, you can also try gardening indoors with plants in pots.
  • Take a walk. Going for a walk is a great way to get some exercise, reduce stress, and clear your head. If you’re feeling anxious, try taking a walk in a park or other peaceful setting.
  • Spend time with loved ones. Spending time with loved ones can help to reduce stress and anxiety. Do something that you enjoy together, such as going out to eat, watching a movie, or playing games.

– Urveez Kakalia and Sakshi Merai.