Panic attack is a psychological condition in which excessive fear disorder comes suddenly and intensely. During this attack, a person feels threatened by their own feelings of anxiety. Even though there is actually no real threat around them. Because it causes discomfort and interferes with daily life, it is very important to understand the guidelines for managing panic attacks.
How to Managing Panic Attacks
Panic attacks themselves usually do not just appear. However, they occur due to several influencing factors. Such as excessive stress due to life pressures, genetic factors to certain medical conditions. For example, thyroid disorders, heart or respiratory problems.
In reports according to patient data on YouTube Psych Hub, panic attacks usually appear with several symptoms. Starting from a rapid heartbeat, shortness of breath, excessive sweating, dizziness, nausea to numbness. This often happens suddenly and lasts for 10-20 minutes.
Panic attacks do sound scary, but there are things we can do to help managing them. Here are some points and explanations.
1. Focus on Breathing
Panic attack symptoms can increase fear which makes breathing irregular. If you can control your breathing, you are less likely to hyperventilate which makes symptoms worse. Breathe out for a count of 4-5, hold it realistically, then exhale through your nose for a count of 4.
2. Try Grounding Techniques
You can also try grounding techniques that can help you feel more in control. This technique is especially appropriate if you experience dissociation during a panic attack. This technique will help you to feel in control of your body and more in control.
3. Knowing the Signs
What you need to do to managing panic attacks is to know the signs. You don’t have to be in a scary situation to experience this disorder. At any given moment, you may suddenly feel a strong wave of fear. This will trigger physical symptoms and you need to learn to recognize when the disorder is coming on and find ways to stop it.
4. Doing Moderate Exercise
Research shows that doing regular exercise can keep the body healthy and improve mental health. If you are not used to exercising, it is a good idea to consult your doctor before starting. Building a regular exercise habit can help your body adjust and avoid breathing problems. You can choose light exercise, such as swimming, yoga, or walking.
5. Repeat a Mantra to Yourself Internally
You can repeat mantras internally to reassure and relax your body. This is also a way to help you understand yourself during a panic attack. Either just the words “This will all pass” or other magic words can be powerful. You can repeat these words privately in your head until you feel the panic attack begin to subside.
6. Find One Object to Focus on
Some people who experience panic attacks find it helpful to find something to focus all their attention on during a panic attack. You can choose one object in clear and conscious view, paying attention to it whenever possible. This way can help relieve panic symptoms by focusing all energy.
Those are some ways to managing panic attacks that can be tried. In addition, it is important to note that although panic attacks and anxiety are often considered the same, they have differences. Anxiety can last for days without involving physical symptoms. While anxiety refers more to fear of the future.
