The overwhelming anxiety that occurs suddenly and often for no apparent reason is known as a panic attack. A person can have multiple symptoms during a panic attack. These symptoms may be:
· Sweating
· Nausea
· Palpitation
· Short of breathiness
· Dizziness
· Numbness or needles and pins
· Tightness of chest
· A sudden need to go to the toilet
· Shaky limbs
These symptoms may sound relatable but are heightened during a panic attack to the extent that the people having a panic attack feel like they are about to die. Panic attacks are so uncomfortable and scary that people who have experienced one usually avoid situations or places where an attack might occur. A panic attack typically lasts 5 to 15 minutes. However, the worst ones can even last up to an hour.
It is important to know that panic attacks aren’t fatal regardless of how scary they are, and by following these five easy steps, you can deal with them effectively.
How to deal with panic attacks
1. Stay Where You are
It’s best to stay where you are while having a panic attack. If you are driving, park your car in a safe spot and try to stay calm. Observe the thoughts in your mind and try convincing yourself that it’s your mind’s reaction to these thoughts- all these feelings are normal- it’s just your body’s alarm system processing all these feelings together when it doesn’t need to.
2. Control Your Breathing
Often, people hyperventilate while having a panic attack. However, taking deeper breaths than usual results in feeling shortness of breath. This shortness of breath can further lead to disorientation, dizziness, and chest pain. By controlling your breathing, you can avoid all this. Try stabilizing your breath by holding it in for 2 seconds and breathing out for 3 seconds.
3. Positive Coping Statements
Positive coping statements can be very helpful when you are feeling panicky and anxious. These statements remind you that panic isn’t harmful or dangerous. Such statements could be:
· Its simply high-level anxiety
· This won’t last. My panic and anxiety will soon pass
· I can proceed without needing to avoid or escape
You can prevent following panic cycles by reminding yourself of these facts.
4. Shift Focus
Negative thoughts like thinking about death or disaster can go through your mind while having a panic attack. Try focusing on beautiful things like a flower or a picture of your family rather than concentrating on these thoughts. You can also try creative visualization. You can do this by thinking about a beautiful situation or a place. This will distract you from feeling anxious or panic and will ease your symptoms.
Challenge All Unhelpful Thoughts
The way we think can have an impact on panic. Negative thoughts can worsen a panic attack. Therefore, it’s important to realize that these are not facts and are just thoughts. Even though negative thoughts may seem very real during a panic attack, try convincing yourself that these thoughts can result from misjudgment of incorrect assumptions. Recording your panic attacks and the thoughts and feelings during a panic attack in a diary can be helpful. This will help you understand that these thoughts aren’t as real as they seem during a panic attack and will give you the time to think about how to deal with them in the future.
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