Panic attack is a sudden and severe onset of emotions such as fear and anxiety. This sudden attack has many physical and mental symptoms and is a very unpleasant experience that only the people involved can understand. For people with this condition, there are some tips to help you stop it. Stay tuned to BingMag and read these tips.
What is a panic attack?
Panic attacks are sudden and severe attacks of fear, worry, and anxiety. These severe and debilitating seizures have both physical and psychological symptoms. Many people with panic attacks may experience problems such as severe shortness of breath, profuse sweating, tremors, and severe heart palpitations. . For some people, these symptoms can be much more severe. For example, feeling pain in the chest and feeling detached from reality or approaching death are common in severe cases of panic attack. This is why many people think they are having a heart attack and some report feeling stroke.
11 Ways to Stop a Panic Attack
Panic attacks can be very sudden and scary. If you have experienced this attack, it is better to learn the following 11 methods so that you can control it next time and repel it as much as you can.
1. Take a Deep Breath
While short, frequent breathing is a sign of a panic attack that increases fear, deep breathing can reduce the symptoms of a panic attack. If you can control your breathing, many of the panic attacks that aggravate the attack will be reduced.
Try to take deep, slow breaths through your mouth. Allow the air to slowly fill the lungs and slowly exhale again. When inhaling, count to four, hold your breath for one second, and exhale again in four numbers.
Deep breathing is not only helpful in stopping a panic attack, but also in reducing stress in general. Gives. So if you have a stressful lifestyle or are anxious, always try to use this technique to calm yourself down.
- 8 Breathing Exercises Effective in Reducing Anxiety
2. Diagnose a Panic Attack
If you can tell if you have a panic attack and there is no news of a heart attack, you will find that the feeling you have is temporary. This thinking reduces anxiety and makes the panic attack milder and even stops.
Feeling that death is approaching is one of the most important signs of a panic attack. The resulting fear can increase the symptoms of a panic attack. This fear makes it impossible for you to focus on the techniques of stopping the attack.
In this situation, try to control your fear and find yourself sooner. People who have a lot of panic attacks usually notice their symptoms exactly after a while and know that they have a panic attack again.
3. Close your eyes
Some panic attacks are caused by triggers. If you live in an environment where this stimulus is high, such as living a stressful life, you may be more likely to have a panic attack.
Close your eyes to reduce the triggers at the time of the attack. This eliminates any extra stimuli and helps you focus better on your breathing.
Mindfulness is an exercise that helps you find yourself in the reality around you and understand exactly where you are. When a panic attack lasts and sometimes makes you feel isolated and distant from reality, paying attention to the present and the time and place you are in will help you fight the panic attack and reduce its severity. Focus on familiar physical emotions, such as touching the ground with your feet or feeling the texture of the jeans you are wearing. These familiar feelings help you to return to reality and gain a better understanding of your surroundings. This method gives you a realistic excuse to focus on it.
- 17 Incredible Benefits of Meditation for Mind and Body Health
5. Find a Means of Focus
Sometimes finding an object or subject and focusing and directing the senses on the same subject stops a panic attack. In this case, find an object or a topic and start writing about it. Write down everything that comes to mind.
Consider a dress, for example. Describe the design and color, shape, size and all its features. Spend all your energy describing it. The goal is to be able to focus on one thing and you will soon find that the symptoms of a panic attack are less.
6. Use Muscle Relaxation Techniques
Muscle relaxation techniques, such as deep breathing, can stop a panic attack. In fact, these techniques control your body's response to anxiety and attack. To do this, consciously focus on one muscle and gradually relax the different muscles with muscle relaxation techniques. Learn these techniques in advance so that you can use them when needed.
Imagine a lovely place
Where do you think is the most relaxing and happy place in the world? A sunny beach with waves blowing slowly from the beach? A hut in the middle of the forest?
Imagine yourself in these scenes. Concentrate and capture the details of the environment as much as you can. Imagine dipping your fingers in a warm sandy beach or imagining smelling the scent of pine trees.
The place you imagine should be a calm and pleasant environment. Do not imagine the streets of Tehran or Isfahan, even if you really like these cities.
8. Exercise slowly and simply
If your panic attack lasts, do some exercise try. The secretion of endorphins improves blood circulation in the body. Circulates endorphins throughout the body, which improves mood. Because you have stress, you should choose light exercise that puts a little stress on the body. For example, you can try walking in nature or swimming.
The only exception to this is when you are short of breath. In this situation, it is better not to do physical activity. You should first try to get your breathing back to normal.
9. Use lavender
Lavender or lavender has several properties in reducing stress and calming the body and soul. With the help of lavender extract, you can restore calm to the body. If you are prone to panic attacks, always have some lavender extract with you. In case of stress, rub some of it on your hands and inhale it.
Aromatherapy is a great way to reduce stress. In the following, you can read more about aromatherapy and learn useful extracts to reduce stress.
- What is aromatherapy and what are its properties and applications?
- 11 excellent plant extracts for treatment Anxiety
In addition to smelling lavender, you can also drink lavender tea or chamomile tea. Both are soothing and can significantly reduce stress.
The important thing to know is that if you are taking benzodiazepines, skip lavender. Taking both of them together causes severe drowsiness.
10. Repeat positive sentences
In panic attacks, try to repeat positive sentences with yourself. Repeating the phrase that this attack will end soon, all these problems will be solved and will help you to overcome stress and fear and be able to return to reality.
11. Take benzodiazepines
Of course, you should not take any medicine without a doctor's prescription. But it is one of the drugs that doctors usually prescribe for people prone to panic attacks. If you take this medicine as soon as the panic attack starts, you can largely stop it.
Of course, all the other ways to stop a panic attack are preferable to taking the drug, but for some people , It becomes very difficult to control the situation and they do not have enough concentration to perform these techniques. In fact, the above techniques are not suitable for people with different intensities of panic attacks. In this case, you should seek medical help.
Benzodiazepines or sedatives such as alprazolam can improve the condition. Of course, do not forget that these drugs are highly addictive and the body becomes accustomed to them over time. You should take these medications once in a while and in very severe cases.
Panic attacks can be a very unpleasant experience, but there are a few techniques you can use to reduce their severity. Deep breathing, muscle relaxation, aromatherapy, and other techniques can help calm your mind and body to overcome a panic attack.
If you are prone to panic attacks, always try stress-reducing methods. Use and experience a stress-free life as a whole. To learn more about these methods, follow these tips. This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: Healthline <// a>