Panic Attack: 7 Tips To Help You Get Through It 

Knowing how to handle an anxiety attack can be quite helpful if stress is a frequent part of your life. When the anxiety finally reaches the point where it causes an attack, many people are at a loss for what to do. You can handle things better if you know how to calm down quickly.

Anxiety attacks: what are they and how do they happen?

Feelings of sudden and extreme fear, typically in reaction to a stressful circumstance, are known as panic attacks. They are not always predictable and often occur for no apparent cause.

These may include:

• Having a disconnection from the real world.
• discomfort in the chest.
• Rapid or erratic heart rate.
• Shortness of breath or rapid breathing.
• Feeling faint, unsteady, or shaky.
• Stomach cramps
• Sudden diarrhea.
• Flashes of heat or cold, or both, may occur.
• Dry, cold palms.
• The sensation that you can’t swallow or that you’re choking.
• Lack of feeling or sensation.

Instances of panic are extremely prevalent.

The Best Ways to Handle Panic Attacks

Physical and mental exhaustion are two common side effects of panic attacks, and they can be challenging to control. To help us deal with anxiety and panic attacks, we turned out to the local community for advice. What follows is a list of suggestions you made that could be very useful.

1. Remember it will not last long

Despite how frightening it may feel, it can help to keep in mind that a panic attack is only temporary and does not pose any real health risks. Throughout the first 10 minutes, the symptoms of a panic attack will often peak before gradually dissipating.

2. Rely on your senses

Several psychologists agree to pay attention to your outward reality rather than the symptoms. Focus on the here and now by making use of all of your senses. Wonder about the world around you. When you close your eyes, what do you see, hear, feel, touch, smell, and taste?

You can now include tactile objects in your toolkit, such as a stress ball, fidget spinner, or squishy toy.

3. Relax and breathe deeply.

Hyperventilation is a common characteristic of panic attacks and can make the situation even more frightening, but deep breathing can help alleviate the symptoms of panic and calm the person down.

One group practiced deep breathing, while the other practiced diaphragmatic breathing. Concentration and mental health improved for those who focused on breathing for 20 hours.

The decreased cortisol levels in their blood were further evidence that they were under less stress. Although the individuals did not suffer from panic disorder, the techniques may be useful for those who suffer from panic attacks.

4. Tell a trustworthy friend about your worries.

Don’t try to push your nervous thoughts out of your mind, as this will just make you feel worse. It is a good idea to discuss your thoughts with with someone you trust. They may be able to give you some perspective.

5. Calm an Anxiety Attack Physically

It’s simple to tell someone, “Just chill out.” It is evident that by focusing on a certain point and holding yourself during an anxiety episode, you may notice that certain muscles tighten. You should actively contract and then release those muscle groups.

If you’re having an anxiety attack and your hands, feet, or jaw just won’t cooperate, try focusing on another region of your body, such as your shoulders or toes. Several of the best doctors agree that breathing deeply and relaxing will help you deal better.

6. Choose a point of concentration

During a panic attack, some people find it beneficial to concentrate intently on one single subject.

The clock’s hand, for instance, can jerk and look a little off as it ticks. Think out loud on the object’s size, shape, color, and pattern. You will be successful in relieving your anxiety if you focus your complete attention to this.

7. Turn on some Music

Music has been demonstrated by scientific research to be an efficient and quick method of relieving stress. Based on the results of a study published in Psychoneuroendocrinology, music can be “considered a means of stress reduction in daily life, especially if listened to for the cause of relaxing.”

If you can tear yourself away from the source of your anxiety, try listening to some soothing music. If you’re feeling overwhelmed at work, this could be a great way to unwind for a while with some soothing tunes at your desk.

Conclusion

It’s up to you to experiment with these ideas. Cognitive Behavioral Therapy and Dialectical Behavioral Therapy are two types of therapy that can be beneficial for managing anxiety and panic attacks, and you may wish to consult a mental health expert for more assistance. You can learn these tactics and determine which ways work best for you to manage your panic attacks with the assistance of the best psychologist.

FAQs

1. Why is it crucial to learn how to handle anxiety?

One of the most prevalent mental illnesses is anxiety. The physical body is vulnerable to the mental stress of anxiety. Studies have shown that those with anxiety disorders are at a higher risk for developing additional physical health issues. Thus, if you take care of your anxiety, you’re also taking care of your body.

2. What changes to one’s routine can help alleviate anxiety?

Modifying your lifestyle by getting more sleep, relying on your friends and family more, learning to cope with stress in healthy ways, and exercising regularly may also be beneficial. Keep in mind that it could be a while before you feel the effects of these adjustments on your anxiety.

3. Does stress and worry affect you regularly

Feeling anxious every once in a while is normal. Concerns about health, finances, and relationships with loved ones are common. Anxiety disorders, on the other hand, go beyond normal levels of nervousness, though. Anxiety disorders are chronic conditions characterized by persistent and, in some cases, worsening anxiety over time.