Panic attacks are sudden and overwhelming feelings of fear and anxiety. They can be debilitating and can make a person feel like they are losing control or facing imminent danger. Panic attacks usually occur without any warning and can last for several minutes to an hour. They can lead to physical symptoms and psychological distress.
Panic attacks can be triggered by various factors, such as stress, trauma, genetics, and medical conditions such as heart disease, hyperthyroidism, and respiratory disorders. People who experience panic attacks often exhibit symptoms such as sweating, trembling, racing heart, shortness of breath, numbness, and chest pain.
If you suffer from panic attacks or know someone who does, it is essential to learn how to manage them effectively. Here is a comprehensive guide on how to manage panic attacks.
1. Recognizing the symptoms
The first step in managing panic attacks is to recognize the symptoms. Panic attacks usually come with a set of physical and psychological symptoms such as:
- Sweating
- Rapid heart palpitations
- Shaking
- Shortness of breath
- Chest pain or discomfort
- Feeling dizzy
- Feeling like you're about to die
- Nausea or lightheadedness
2. Breathing Exercises
Breathing exercises are one of the most effective ways to manage panic attacks. Controlled breathing helps to regulate oxygen levels in the body, which can reduce physical symptoms such as heart palpitations and shortness of breath.
You can practice deep breathing exercises by taking slow, deep breaths and holding them for a few seconds. Then, slowly exhale through your mouth, making a sound as you exhale. Repeat this for several minutes.
3. Mindfulness meditation
Mindfulness meditation is another effective way to manage panic attacks. Mindfulness meditation helps you focus on the present moment and observe your thoughts and feelings without judgment.
You can start by finding a quiet place to sit or lie down. Close your eyes, take some deep breaths and scan your body for any physical sensations. Notice your thoughts but don't engage with them. Bring your attention back to your breath whenever your mind wanders.
4. Exercise
Regular exercise is a great way to reduce anxiety and stress that can trigger panic attacks. Exercise helps to release endorphins, which are natural chemicals that make you feel good. Exercise can also help to distract you from worrying thoughts.
You don't need to hit the gym to get exercise, you can simply go for a walk, do yoga or calisthenics at home, swim, or jog. Start with a few minutes of exercise each day and gradually increase the duration and intensity.
5. Cognitive Behavioral Therapy
Cognitive-behavioral therapy (CBT) is a type of therapy that helps people change their negative thought patterns and behaviors. CBT can help people manage anxiety and panic attacks by teaching them coping mechanisms.
A professional CBT therapist can teach you specific techniques to challenge negative thoughts, replace them with positive ones, and learn how to stop worrying.
6. Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in your body. This technique can help you to identify and relax areas of tension in your body. This technique helps in releases tension and reducing symptoms of anxiety caused by panic attacks.
To do progressive muscle relaxation, sit or lie down in a comfortable position. Starting from the toes, squeeze each muscle group for 5 to 10 seconds before releasing them. Progress up through your body, tightening and loosening each muscle group.
7. Seek Professional Help
Seeking professional help from a mental health care provider can help you manage panic attacks better. They can evaluate your symptoms and recommend treatment options that are best for you. They might suggest medication, psychotherapy, behavior modification, or a combination of the three.
Conclusion
Panic attacks can be debilitating and cause extreme distress. However, with practice and the right techniques and professional help, one can manage and overcome panic attacks. Remember to breathe, exercise regularly, meditate, go for therapy if available, practice mindful living and have a great support system from family and friends.
