A panic attack could be an unexpected outbreak of profound fear that stimulates a severe physical reaction. At that point, they might be no genuine hazard or an evident cause, but you have it. Panic attacks are so horrible; When it occurs, you might think you have an. Heart attack, or you are already losing control or about to die.
A few people might have panicked once or twice in their lifetimes, and they overcome it. But if you have it frequently and unexpectedly, you are still in fear, or you got attacked again. There is a possibility that you have panic disorder.
Scientists say panic attacks aren’t life-threatening, they are just unbearable, and they could affect your personality. But it has an effective treatment.
What are the symptoms?
> shaking and Trembling > Hot flashes
> Chest pain
> tingling sensation
> Abdominal cramping
> shortness of breath
> pounding heart rate
> fear of losing your life or control
The Symptoms of panic disorder usually begin when you are in your teens or early adulthood. Women do have it more than the guys.
They are some factors that will make you develop a panic disorder or attack, which include
* Crucial life stress; less assume you lost someone you love or they are seriously ill
* A traumatic occurrence, maybe someone assaulted you sexually, or you had a fertile accident. * Bad childhood memories, maybe someone abused you sexually when you were small
* Excessive smoking
Causes of Panic Disorder
Scientists haven’t discovered the leading cause of the panic disorder, but these factors might be why you have it.
* Your Mood is sensitive to stress or awful emotions
* Pondering anxious thoughts before sleeping at night.
Let’s dive into the eight ways to stop panic attacks.
(1) Be very mindful
Mindfulness plays an important role when you are suffering from panic attacks. It will level up what’s bothering your mind. Panic attacks cause different bad feelings ranging from separation or detachment from reality; it will also prevent the attack before approaching or while it’s already happening. When practicing mindfulness, you need to focus more on the present, not the past. You should also acknowledge your current emotional state. And it would be best if you meditated to lessen your stress and help you relieve tension.
They are some specific sensations you need to focus on, like feeling the texture of your jacket or digging your entire feet into the ground. These sensations suppress your feelings at that moment and divert your attention to something else.
Scientists say mindfulness techniques, like meditation, will enable you to manage anxiety symptoms, but it’s uncertain.
(2) Close your eyes for a while
Some people are sensitive to terrifying things. That’s why some attacks come from severe triggers. If you find yourself in an environment with many dreadful things, you can be triggered easily; if you are trying to avoid panic attacks, you need to close your eyes for a while. It will prevent the attack and also make your breathing easy.
Many counseling agencies help people suffering from panic disorder and panic attacks. This therapist will help you change how you see things, especially the frightening and challenging situations. And you will be able to handle these when they occur. Your panic attack therapist will also reveal things that trigger the attack and show you how to conquer the situation. If you are looking for the best organization to reach out to, we highly recommend Cognitive-behavioral therapy (CBT). They are the best and have positive reviews.
(4) Use deep breathing
A deep breath decreases panic during the attack, especially when you start hyperventilating; we all know hyperventilation develops fear. This strategy has helped several people suffering from panic attacks.
Previous studies also found that breathing slowly will give you a similar effect. And it enhances a comforting feeling, relaxation, and alertness, and it decreases depression, anxiety, and anger.
If you control your breath constantly, you will barely have hyperventilation, making panic attacks terrible.
You need to breathe in and out and let the air feel your belly and chest. This strategy is very effective.
(5) Get a focus object
Some people have what they are assigned when they have the attack. You need to select something to focus on and be obsessed with it. Let’s assume you have a cat; you can examine everything about it and understand it more than anyone else. This strategy will improve your panic symptom.
(6)Meditate on what makes you Happy Place
Many things make you happy and give you a good feeling. Previous studies also found that nature can help you lessen anxiety. Do you also love nature? Or is there anything that makes you happy, or do you have a place to visit to restore your mood? These are the things you need to meditate on. In addition to that, you need to plan on visiting these places, most especially with your friends.
(7) Constant Exercise
Exercise is not about keeping your body feet alone; it can also improve your mental health.
Scientists also said we humans should exercise at least three times a week for one to two hours. It will lessen your anxiety. If you haven’t been exercising, you are not used to it. We will advise you to tell your doctor first before you start. Some people say if you are suffering from anxiety, it’s not advisable to start exercising if you haven’t been doing it before, Because it can trigger more anxiety.
(8) Practice Muscle Relaxation
If you have muscle tension, you need to practice muscle relaxation to reduce stress during the attack. When you have progressive muscle relaxation, your pressure will be released in a group of muscles, making you relax well.
It will help prevent you from having panic attacks and quickly control your body’s reaction.
Furthermore, you need to attend muscle relaxation counseling to learn about muscle therapy. Some of the things you might know from a therapy include
you will learn how to relieve the muscles without you tightening them.
You will learn how to draw the muscles before releasing the pressure.
You will be thought of rapid relaxation when you specify the areas where you have lots of pleasure in your body.