3 Tips to Dealing with a Panic Attack

Panic Attacks

Most people have suffered from a panic attack at some stage in their lives and for the majority of those people it’s a mild case for example taking a test or delivering a speech will cause some discomfort and anxiety, however some suffer with more debilitating symptoms that can restrict ones quality of life.

Panic Attacks happen when your body reacts as though you are in immense and immediate danger; it reacts to situations where normally people wouldn’t be afraid.

Am I having a panic attack?

Some symptoms of a panic attack include heart palpitations, increased anxiety, hyperventilating, sweating, dizziness and even pain in your muscles. Research has shown that those who experience panic attacks often and are that are intense may leads to a Panic Disorder or have signs of social anxiety.

What causes a panic attack?

Basically fear is our way of keeping us safe, our body then releases a whole bunch of adrenaline. Adrenaline makes our hearts and breathing rates increase rapidly – it does this to give as much oxygen to our muscles so we can get out of danger.

Treatments for panic attacks

Research has shown that cognitive therapy is very effective, medications; homeopathy, diet and exercise, and relation techniques may help relieve symptoms.

Tips for dealing with a panic attack

• Firstly acknowledge you are having a panic attack and try to remember the following things:
• What you are experiencing is an exaggeration or typically normal everyday reactions to the situation
• Remind yourself that as frightening as the feelings are they are not dangerous
• Acknowledge and face every symptom you are experiencing
• Try not to feed into a scary thought for where it might end up
• Remember it will pass and you will be ok – give it time

Positive self-talk statements may help like:

• ‘What I’m feeling is a panic attack it is unpleasant however I accept it is happening’
• ‘I am anxious and can deal with what’s happening to me’
• ‘it will go, I will let my body do what it needs to do’
• ‘I’m not in any danger even if I feel I may be hurt’
• ‘these feelings im having will come and go’

More panic attack tips

• Learn how to control your breathing
• Practice relaxation techniques
• Reach out to someone you feel safe with
• Try to get enough sleep each night
• Look for ways to improve your diet and exercise regime