It is normal to have feelings of anxiety and panic every now and then. Almost everyone experiences these feelings when they are under stressful conditions or circumstances.
However, there are some serious conditions of anxiety such as when people experience what we call as “panic attacks” when they are stressed or triggered by a certain thing. Sometimes people even experience panic attacks even for no apparent reason. This is a type of anxiety called panic disorder. Panic disorder is an anxiety disorder where a person has sudden attacks of panic or fear.
Panic disorder can include symptoms such as fast heartbeat, feeling faint, shortness of breath, trembling, choking sensation, dizziness and more. Panic attacks can last between five to 20 minutes. For more severe conditions, some have been reported to last up to an hour.
Panic attacks can really be frightening and might make you feel like you are going to run out of breath, but it is not as dangerous as it feels. An attack will not cause you any physical harm, and the chances of being admitted to the hospital is low. However, it is still necessary to know how to handle your panic attacks and know when to get help.
Try to keep in mind the following things you can during a panic attack:
1. Recognize that you are having a panic attack
By knowing that you are experiencing panic attack, you are reassuring yourself that the physical distress you are feeling is temporary and that it will eventually pass. Recognizing that you are having an attack means you will know that you would not die from the physical symptoms. This will allow you to focus on other techniques to minimize your symptoms.
2. Find a focus subject
Many people with panic disorders find something to focus all their attention during a panic attack. You can pick one item in clear sight and consciously note everything about it possible – the color, texture, size, or any other detail about it. Focusing your attention on a single object will help in minimizing your symptoms.
Other people, on the other hand, prefer closing their eyes during panic attacks. In this way, you can reduce extra and make it easier for you to focus on breathing.
3. Use muscle relaxation techniques
One of the symptoms of panic disorder is muscle tension, which is why muscle relaxation therapies can help reduce the tension and help you in relaxation during an attack. According to Everyday Empathy, muscle relaxation techniques can reduce the symptoms by controlling the body’s response.
These three steps are just simple methods in handling your panic attack. If you are experiencing it frequently, and it has affected your work, studies, or daily life already, it is probably best to seek counseling to better understand what you are experiencing. There are different treatments and approach in dealing with panic attacks, so it is necessary to talk to a professional. Make sure to speak with your doctor if you have questions or concerns about panic attacks.
For more information, visit:dcl=10833