Panic attack, as is self-explanatory, is a very overwhelming and traumatic experience for anyone and no one wants it to happen to them. However, people suffering from anxiety, depression, and constant stress can fall prey to it at some point. It can occur as one episode or may become episodic with multiple relapses.
Have you ever seen someone getting a heart attack or experiencing a nervous breakdown? For a person experiencing a panic attack for the first time, the sensation is the same. It is horrific and torturous with a combination of physical and mental symptoms. It lasts for about 15 minutes and usually lasts up to one hour but in some cases, it may persist for a long period. Timely medical intervention is required for its management but some strategies can help you instantly identify its arrival and then adopt those tips to either curb it or at least manage it bravely. I will be explaining those tips one by one but before that, we need to look at the symptoms of a panic attack as if you fail to recognize it, these tips would be of no use to you. Therefore, let’s first examine its symptoms:
SYMPTOMS OF A PANIC ATTACK
As mentioned earlier, a panic attack always occurs in a combination of both physical and emotional signs. The body and mind both react to the increasing stressors simultaneously and differently. Let’s look at them separately:
Physical Symptoms:
Talking about the physical signs, a person getting a panic attack might feel a lot of sweating, trembling, and stammering. Along with this, the person might clench their teeth and fists with a stiff body. The blood pressure drops and in severe cases, the breathing issue can be seen along with shooting chest pain. When these symptoms are seen, the game gets out of hand and immediate medical intervention is required. However, before all of these problems, the affected soul can identify an impending panic attack if before all this he or she faces sleeping problems, palpitations and dizziness. It’s only when these symptoms are ignored that a huge panic attack occurs.
Emotional Symptoms:
The emotional symptoms include the ones commonly faced by anyone facing anxiety, depression, or PTSD. For instance, the incessant sadness, numbness of feelings, no drive to work or meet people, self-isolation, guilt trips, and peskiness are all indicative of an imminent panic attack if ignored.
THE TIPS TO COPE WITH A PANIC ATTACK LIKE A PRO
As I have been emphasizing the fact that timely recognition of a panic attack is the key to managing it well, therefore if you do so successfully, the following tips can help in coping with a panic attack radiantly:
Try Deep Belly Breathing Drill
This is a game-changer when faced with a panic attack. As soon as you realize that your symptoms are worsening and that you are losing control, immediately start the deep belly breathing and other relaxation exercises that are bound to tone your anxiety down and stop the looming panic attack too.
Focus On the Root Cause
Once you are done with these initial steps, ask yourself, “What is bothering me this much?” and you’ll realize that the issues are the same. However, you got carried away because of overthinking and anxiety. Therefore, always do this step to further calm yourself down.
Play Some Music
Another tip that will help you to avoid a panic attack is playing some soothing music. Preferably try playing some soulful, meditation music and it will redirect your focus and tone the anxiety down. Resultantly, the panic attack will remain at bay.
Detach Yourself from the Guilt
So, usually what people mess up is defining themselves by the kind of emotions they experience because of anxiety, PTSD, and depression. You need to realize and remind yourself time and again that those frazzled feelings do not define you. In fact, those are just part of the phase. The moment you will start detaching yourself from the whole experience, your body and mind will feel rested and calm. So, what will a panic attack do to such a person?
Shift Your Focus
When faced with a panic attack, many self-sabotaging and negative thoughts walk in and that is the point where you will have to gear up and shift your focus. Do not welcome such deteriorating feelings and choose to distract yourself from feeling like, “I am about to collapse!”, or “I might end up having a cardiac arrest and die!” These reflexes may be normal but holding onto these worries during these moments is not helpful. Therefore, try to look at your favorite funny picture from the album on your cellphone or take hold of some squishy toy, or maybe you can self-visualize things that make you happy instantly. This tip really works during a panic attack and most people revert from it and gradually get a hold of themselves.
THE INFERENCE
To conclude, panic attacks can feel horrendous but with the right set of skills, you can beat them every single time. Therefore, do not fret over having one and work on mastering these powerful skills.
SYMPTOMS OF A PANIC ATTACK
As mentioned earlier, a panic attack always occurs in a combination of both physical and emotional signs. The body and mind both react to the increasing stressors simultaneously and differently. Let’s look at them separately:
Physical Symptoms:
Talking about the physical signs, a person getting a panic attack might feel a lot of sweating, trembling, and stammering. Along with this, the person might clench their teeth and fists with a stiff body. The blood pressure drops and in severe cases, the breathing issue can be seen along with shooting chest pain. When these symptoms are seen, the game gets out of hand and immediate medical intervention is required. However, before all of these problems, the affected soul can identify an impending panic attack if before all this he or she faces sleeping problems, palpitations and dizziness. It’s only when these symptoms are ignored that a huge panic attack occurs.
Emotional Symptoms:
The emotional symptoms include the ones commonly faced by anyone facing anxiety, depression, or PTSD. For instance, the incessant sadness, numbness of feelings, no drive to work or meet people, self-isolation, guilt trips, and peskiness are all indicative of an imminent panic attack if ignored.
THE TIPS TO COPE WITH A PANIC ATTACK LIKE A PRO
As I have been emphasizing the fact that timely recognition of a panic attack is the key to managing it well, therefore if you do so successfully, the following tips can help in coping with a panic attack radiantly:
Try Deep Belly Breathing Drill
This is a game-changer when faced with a panic attack. As soon as you realize that your symptoms are worsening and that you are losing control, immediately start the deep belly breathing and other relaxation exercises that are bound to tone your anxiety down and stop the looming panic attack too.
Focus On the Root Cause
Once you are done with these initial steps, ask yourself, “What is bothering me this much?” and you’ll realize that the issues are the same. However, you got carried away because of overthinking and anxiety. Therefore, always do this step to further calm yourself down.
Play Some Music
Another tip that will help you to avoid a panic attack is playing some soothing music. Preferably try playing some soulful, meditation music and it will redirect your focus and tone the anxiety down. Resultantly, the panic attack will remain at bay.
Detach Yourself from the Guilt
So, usually what people mess up is defining themselves by the kind of emotions they experience because of anxiety, PTSD, and depression. You need to realize and remind yourself time and again that those frazzled feelings do not define you. In fact, those are just part of the phase. The moment you will start detaching yourself from the whole experience, your body and mind will feel rested and calm. So, what will a panic attack do to such a person?
Shift Your Focus
When faced with a panic attack, many self-sabotaging and negative thoughts walk in and that is the point where you will have to gear up and shift your focus. Do not welcome such deteriorating feelings and choose to distract yourself from feeling like, “I am about to collapse!”, or “I might end up having a cardiac arrest and die!” These reflexes may be normal but holding onto these worries during these moments is not helpful. Therefore, try to look at your favorite funny picture from the album on your cellphone or take hold of some squishy toy, or maybe you can self-visualize things that make you happy instantly. This tip really works during a panic attack and most people revert from it and gradually get a hold of themselves.
THE INFERENCE
To conclude, panic attacks can feel horrendous but with the right set of skills, you can beat them every single time. Therefore, do not fret over having one and work on mastering these powerful skills.
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