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Panic attacks are sudden and can happen to anyone at any given time. There is no fixed them when you face or go through intense surges of fear, panic or anxiety. These emotions are overbearing, overwhelming and have both physical and emotional symptoms.
The most common symptoms felt with a panic attack are:
Difficulty breathing
Profuse sweating
Heart pounding.
Chest pain
Detachment from reality
Many individuals who suffer from a panic attack report that it feels very similar to a heart attack. Panic attacks are known to be scary and debilitating.
Here are 6 techniques that will help tide a panic attack:
Deep breathing- Hyperventilation is the biggest symptom of a panic attack, and this can increase the fear. To counteract the hyperventilation, you can try deep breathing to reduce the symptoms of a panic attack. If you can get a hold of your breathing, then there is a chance that you can stabiles yourself during a panic attack. Focus on taking deep breaths in and out through your mouth. Feel the air as it enters the body and then focus on it again as it gets out of your body. Breath in four seconds and breathe out for four seconds.
Close your eyes- There are a lot of visual triggers that can set off a panic attack. Therefore, to prevent yourself from being triggered by the visuals, close your eyes. If you’re in a fast-paced environment, it can add on to your panic attack. You can then close your eyes and focus on your breathing.
Mindfulness- Mindfulness is ground exercise, it helps ground you to the reality of what’s going on around you. Since panic attacks make you feel detached from reality, mindfulness is a perfect way to combat the panic attack this is approaching. Focus on sensation that you are familiar with, feeling texture, or touching something that is around you. The new sensation will ground you and give you a reality along with a new objective to focus on.
Think of something that makes you happy- Picture your happy place. Think of things that make you happy, it could be the beach, it could be an individual or even a pet. Picture yourself there, and try and focus on the details of that situation and interaction. The smell the situation and the setting. This place should be completely different from where you are currently situated.
Find a focus object- Diverting your attention onto something else might help ease the symptoms of a panic attack. You can do so by focusing all your attention on one single object. Pick one object and consciously note everything about it, color, smell, texture.
Exercise- If you are hyperventilating then this is not recommended. When you go through a panic attack, the release of endorphins helps in improving moods. If you are stressed choose an exercise that is light and gentle on the body. Swimming and light walking are perfect for your body.
Panic attacks and anxiety are hard to deal with. It causes a lack of awareness which can make any individual feel debilitated. If you find yourself having frequent anxiety and panic attack, please be sure to contact a medical professional. It will help you receive the right kind of treatment and plan for yourself.
Author: Sukanya Mohanty
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