HOW TO DEAL WITH PANIC ATTACKS

I’m not a mental health professional, but I can offer some general suggestions that might help during a panic attack. It’s important to consult with a healthcare professional for advice tailored to your specific situation.
A panic attack is a brief episode of intense anxiety, which causes the physical sensations of fear. These can include a racing heartbeat, shortness of breath, dizziness, trembling and muscle tension. Panic attacks occur frequently and unexpectedly and are often not related to any external threat.
Chronic (ongoing) stress – this causes the body to produce higher than usual levels of stress chemicals such as adrenaline. Acute stress (such as experiencing a traumatic event) – can suddenly flood the body with large amounts of stress chemicals.

What’s the difference between a panic attack and an anxiety attack?

A lot of people confuse these two attacks. The main difference is that certain stressors often trigger anxiety attacks, and they may build up gradually. In contrast, panic attacks typically happen unexpectedly and suddenly.
Here are some strategies that individuals sometimes find helpful:

1.Deep Breathing
Focus on your breath. Inhale slowly and deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this process until your breathing becomes more regulated. With our busy world ensure that you do this regularly; set aside a few minutes of your time to do these exercises.

2.Grounding Techniques
Use your senses to ground yourself in the present moment. For example, identify and describe objects around you, touch various textures, or focus on specific sounds. Put all you focus on that object until you feel yourself getting back to reality and do some deep breaths.

3.Mindfulness Meditation
Practice mindfulness to bring your attention to the present moment. This can involve paying attention to your breath, observing your thoughts without judgment, and accepting them. You do not do this when you already have the attack but if you feel stressed put a few minutes aside for meditating until your stress levels go down.

4.Progressive Muscle Relaxation (PMR)
Tense and then slowly release different muscle groups in your body. This can help reduce overall tension and promote relaxation.

5.Challenge Negative Thoughts
Remind yourself that the panic attack is temporary and that you’ve been through it before. Challenge irrational thoughts and try to replace them with more rational ones.

6.Create a Safe Space
If possible, go to a place where you feel safe and comfortable. This could be a specific room, a quiet corner, or even a familiar item that brings you comfort.

7.Reach Out for Support
If you’re comfortable, talk to someone you trust about what you’re experiencing. Sometimes, verbalizing your feelings can help. Do not underestimate the power of talking to someone it doesn’t have to be a professional but someone who is close to you and you can confide in.

8.Medication
If prescribed, take any anti-anxiety medication as directed by your healthcare provider. Do not assume but actually the doctor knows best and its good to just take your medicine.

Growing into the healthiest better version of you starts from your mind. Taking care of your mental health is very important. It’s crucial to consult with a mental health professional to develop a personalized plan for managing panic attacks. If you find that panic attacks are a recurrent issue, seeking professional help can provide you with effective coping strategies and support. If you’re in immediate distress, consider reaching out to a crisis helpline or seeking emergency medical attention.