Although it is not recommended to diagnose yourself with panic attack, it does not really make much sense to wait until your supposed “attack” is over before you do something about it. Here is some information on how to stop a panic attack, and prevent it from happening altogether:
You need to comprehend what panic attacks are all about. Knowledge and awareness are the most important tools you have when you sense or know that you are having a panic attack. Remember that these attacks can happen to anyone regardless of your health, age, sex, or race. They can come out of no where, without any apparent reason either.
Triggers to these attacks can cause exaggerated anxiety and fear to normal everyday events. Chemical imbalances in your body, such as low progesterone or serotonin levels can trigger attacks. Now, although there are numerous studies that have been done on the condition, it is still not fully understood.
For many individuals, there is no easy way to tell whether or not they are experiencing a panic attack during the time of the attack because it is hard for them to understand things and to differentiate what is true from the unreal. Although this is the case, it is still not really an excuse.
Symptoms of Panic Attacks
Here are the symptoms of panic attacks:
- Heartbeat or Palpitation
- Chest pain
- Hyperventilation
- Shortness of breath
- Stomach churning
- Upset stomach
- Trembling and shaking
- Muscle tension
- Sweating
- Dizziness
- Light-headedness
- Hot or cold flashes
- Tingling sensation or numbness
- Fear of dying
- Going crazy
- Losing control
- Feeling detached from the surroundings.
One important thing to understand is that not everyone reacts to triggers the same and thus symptoms can be different from one person to the next.
Preventative conditioning
There are some things you can do to prevent and to manage your panic attacks better.
Practice deep breathing
Deep breathing during an attack is the most effective way to reduce the symptoms you are experiencing as well as divert your attention from the fearful thought. Breathe in deeply for 3 slow counts, hold your breath for 3 slow counts, and breathe out for another 3 slow counts. Repeat this process until you feel you are calm. You can also breathe into a paper bag. This reason for this is that re-breathing your carbon dioxide helps correct the blood acid level that had been disturbed by excessive breathing.
Stay Positive
Stay positive. While it is easier said than done, staying positive during an attack will speed up your recovery. Let the situation flow while keeping in mind that it will going to pass. An attack peaks for 5 to 10 minutes and rarely extends for more than half an hour so do not think that you are going crazy (or going to die) even if it feels that you are going crazy (or going to die).
Stress Management
Avoid unnecessary stress. While you cannot avoid every stressful situation and it is also unhealthy to turn your back on situations that need to be addressed, avoiding unnecessary stress help reduce the chances of you experiencing an attack. Stay away from people who stress you out, from relationship that causes stress, and situations that get you tensed.
Learn to say NO
Learn to say “no” if you have other much important things to do; do not work for extended hours; do not accept additional work if you know you cannot do it properly, etc.
There exist many treatment options on how to cure anxiety. The web is filled these days with amazing resources. From self help books to seeing a therapist to help you deal with your anxiety, it is all there.
