Panic attacks occur due to many reasons or can even be experienced for no apparent reason at all, making the affected person extremely reactive and confused. The common symptoms include increase in heart rate, palpitation, shivering, giddiness etc. However, there are some solutions to properly handle such attacks.
Distract yourself from the attack
The first few minutes of the attack are worse and are difficult to manage. Knowing this will help you to manage the situation better. Lay focus on your breathing and take deep breaths to get relaxed. Inhale and exhale slowly, hold your breath for a while. Continue the same process, take your time and do not hurry. In the next step, try to prolong the exhaling breaths to feel the stress passing away slowly. Avoid rapid and shallow breathing. Practice these techniques on a regular basis, so that you can react spontaneously during testing times. Breathing exercises are the best known mode of self-help.
Be calm and relaxed
Do not get tensed, be calm and accept your condition. You can try either meditation or progressive muscle relaxation. In progressive muscle relaxation, you relax your muscles starting from your feet and proceed upwards slowly. This is an effective method for dealing with panic attack. You can continue them until the stress starts easing away. Relaxation techniques are an excellent cure as panic attacks are only sudden feelings of intense fear, stress which can be managed by practicing such techniques.
Imagine situations which make you cheerful, share a joke with your loved ones and laugh out loud. Pick out your favorite book or watch funny comics and watch that tension fading, as, laughter is the best medicine.
Keep up your optimistic spirit
Be positive about the whole event and believe that you will come over this state very soon. Think of all you can do to to prevent them to occur in future. Do not allow pessimistic thoughts to enter as they intensify the attack. Thinking right actually helps you to face the condition. It is important to be aware of what is happening, but do not concentrate on the negative thoughts related to the attack. Do not worry about the duration or your ability to control the situation as it is possible to control the attack but only with a positive self affirmation.
Engage yourself in a mild workout
Try some relaxing exercises like stretching, which will reduce the stress and intensity of the attack. Such measures will distract you from the problem and are good stress-busters. Exercise, done on a regular basis helps prevent further attacks. Have water at intervals to keep yourself well-hydrated as dehydration further gives rise to other uncomfortable symptoms. Avoid stimulant beverages and drinks as they worsen the condition.
Communicate with your close ones
Share your feelings with people close to you as this will make you feel better. Talk about your emotions and be transparent about your feelings, so that they may understand and support you.This is one way you can try to survive this trying period. Do not bottle up your feelings as it causes more stress and disturbs your mental equilibrium.
Try to figure out the cause of the attack, particularly if such attacks have become frequent. Analyzing your condition will help you in treating it in a better manner. Be aware that some medicines (like antibiotics) cause panic attacks as a side-effect.Generally, drugs belonging to the class – serotonin re-uptake inhibitors, benzodiazepine are given to control attacks and should be kept handy in times of need.
It is time to call a doctorwhen feelings of severe anxiety and fear are experienced, when you feel disoriented and are unable to even carry out your daily activities. Do not ignore such symptoms and approach for medical help straight away.
Finally, try to avoid stress as people who are stressed are more prone to such attacks. Reduce your intake of foods containing stimulant chemicals like caffeine. Opt for a balanced nutritional diet along with regular physical activity to prevent or reduce the frequency of such attacks.
