While we all get into situations at times where we feel we can’t cope, panic attacks are the body’s inflated response to a stressful situation. The natural response might be to avoid situations where this seems to happen the most. However, that’s not always possible or practical, so here are some steps you can take to deal with attacks or prevent them from happening at all.
Knowing the difference between a panic attack and a medical emergency
Lemonaid health review allows you to book an online consultation with a doctor and to have any prescriptions mailed to you, while offering the same private and confidential service you would get from seeing a doctor face-to-face. This is particularly useful if you’re struggling to take the first steps in getting help.
To manage or to prevent your attacks, it is important to be aware of your symptoms. They can be frightening, but knowing what they are can help to regain some level of calm, and take away the worry that it’s something serious like a heart attack. Typical symptoms include feeling like you can’t breathe, nausea, sweating and/or shaking. Before it can spiral out of control, you can try the ways detailed below to calm yourself. However, if the feelings persist or if you have no previous experience of panic attacks, always seek medical advice.
Breathing techniques
Just the act of concentrating on taking deep breaths in and out can control your heart rate and take your focus away from the attack. If done when you start to feel a panic attack coming on, it can help to ground yourself and prevent it escalating. If you struggle to do breathing techniques without guidance, there are several mindful apps you can download to your phone, to use whenever you need.
Using your senses
You can use sight, hearing, touch, smell and even taste to manage an oncoming attack. Pay attention to your surroundings, whether by making a list of all the things around you or finding just one thing to focus on. Some people find that music is a good source of distraction and a calming influence. For others, it can drown out the stress of their surroundings. Just focusing on how the objects around you feel, or a familiar calming smell or taste can be enough to ground you before the panic takes over.
Find support
If you suffer from regular panic attacks, it’s important to have a support network in place. That could be a counselor, and friends and family who understand. You could also join a support group, or any combination of these support groups is helpful. Getting to the root of your problems can help you to deal with them when they do occur. Understanding what is happening and why, can prevent and reduce the severity of attacks.
It you’re able to confide in your boss or colleagues at work, it will be easier to explain if you need to have time to deal with attacks, or if you have certain triggers that can be avoided or worked around.
Writing
Some people find it helpful to write down how they are feeling in the moment, in an attempt to make sense of the triggers causing the panic attack. It can help to get it written down, whether or not it makes sense. It can be therapeutic, especially if there is nobody around you can talk to at that moment.
Writing things down can also be a good way to ease your worries before they present themselves as an attack. You may also be able to talk with friends, your support group or counselor, having put into words what is worrying you and is potentially playing a big part in causing your panic attacks.
Diet and exercise
Exercise has a range of benefits for people who suffer from panic attacks. If you feel the familiar symptoms starting, you can try going for a walk or run, or do some gentle yoga. If you’re unable to do that, these forms of exercise when you’re not experiencing symptoms can help you relax, improve your general wellbeing and help you to sleep better; all of which can help to prevent or reduce the amount of attacks you have. Changing your diet and cutting out caffeine, alcohol and food which is high in sugar can also be beneficial.
Following these steps alongside seeking professional help can reduce or even prevent panic attacks completely, allowing you to enjoy life without the worry of them happening when things get stressful.