How to Handle Panic Attacks

Panic attacks are very traumatic and can leave deep scars in people’s mind. Because of their striking unexpectedly and without any evident reason many people think that they cannot be avoided or treated. This could not be more wrong. Possessing the right techniques and using them when the panic is trying to set in may help people to overcome this condition.

What are Panic Attacks?

A panic attack is a condition during which the subject experience a pain in the chest, has great difficulties in breathing, feels dizzy and numb and has a tingling sensation. These symptoms last only few minutes, yet they are so acute and uncontrollable that they produce a big impression to the patient.

After such an experience people tend to be afraid of another similar situation. Thus they avoid any circumstance, people or place which, according to their previous experience, may trigger a panic attack. This fear of undergoing a panic attack and their repeated occurrence is known in the medical field under the name of panic disorder, a form of anxiety disorder.

How Can Panic Attacks Be Controlled?

In order to save yourself from such unwanted future experience you must learn some basic techniques which, if used from the first anxiety symptoms, may help you keep your feelings under control and avoid panic attacks.

The best way to fight panic is to acknowledge it and look deep inside your mind and see which the main factor that triggers it is. Thus, panic sufferers should become aware of their thoughts, which are responsible for the physical and psychological reactions they experience during a panic attack.

There are two main types of strategies which should be combined in order to control panic attacks: physical and mental strategies.

Physical strategies include:

·         slowing down your breath. When you are on the verge of a panic attack you breathe will become more rapid, which will immediately signal both to your body and your brain that something is wrong. This will worsen your condition. In order to improve it you should breathe slowly and deeply, thus relaxing and soothing your body and your mind.

·         relaxing the muscles. The muscles are becoming more constricted. This contributes to a more tense body, which will intensify the feeling of anxiety. You need to relax all the muscle from your body, so that the feeling of panic will not be so acute. You can start from the toes and go up, until you reach the muscles of the face.

The mental techniques are:

·       taking a pause from all that swirl of thoughts. When you have gain a little courage try to organize each of the problems which are crossing your mind and decide which one deserves your attention and which not.

·       banishing all the negative thoughts from your mind and keep repeating to yourself that you got the situation under control. To make sure that this works think about other instances when you managed to cope with anxiety.

·       leaving the place in which you do not feel comfortable or ask someone to help you. You should not be afraid to ask for help, as it is better to be helped to calm down than to face another panic attack.

It is good to remember that these techniques are useful if they are employed regularly, before the panic attack sets in. it may take some time until you manage to get things right, but it will surely worth the effort. You will regain you confidence in yourself and get your peaceful life back.