Panic attack is very common. Most of us have experienced it multiple times in our life span. Sometimes it’s very scary and people feel they are going to die. Several panic attack causes and panic attack symptoms are mentioned in previous articles.
But overcoming it is not so much difficult. Recurrent attacks need medical consultation, evaluation and counseling. Several medications are there for it’s treatment. But the panic attack medicines must be taken in medical supervision.
WHAT TO DO IF YOU ARE HAVING PANIC ATTACKS (THERAPY FOR PANIC ATTACK)
DEEP BREATHING
Deep breathing can reduce symptoms of panic during an attack. If you control your breathing, you can fight the panic attack. Let’s focus on taking deep breaths in and out. Feel, the air slowly going inside your air pipe, filling your chest and belly and then slowly leaving them again.
GROUNDING TECHNIQUES
Grounding techniques help in diverting attention from the stimulating event. It’s very easy. It gives importance to your environment.
CLOSE EYES
To reduce the external stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.
FOCUS OBJECT
Sometimes a single object can help in overcoming the attack. Some people take view of own face in mirror. Pick one object in clear sight and consciously note everything possible about it. Then think of it’s origin, how it is made, what is its importance etc. One may notice how the hand on the clock jerks when it ticks.
LIGHT EXERCISE
Exercise causes flooding of endorphins. These are happy hormones. They are mood elevators. Choose light exercise for a short period like walking or running or cycling etc. It can help to counter excess stress. But if you feel breathing problems due to panic attack, then other ways are to be taken.
Panic attacks can be averted. There is no point in thinking about it too much. It’s neither heart attack nor stroke. After some time it will go away. But if it’s happening multiple times then the possibility of heart diseases, lung diseases, thyroid problems, major psychiatric disorders should be ruled out.
Too much use of internet in small diseases make panic attack a new epidemic. But knowledge about the steps to fight it will definitely help.
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References
1: Clark DM, Salkovskis PM, Chalkley AJ. Respiratory control as a treatment for panic attacks. Journal of behavior therapy and experimental psychiatry. 1985 Mar 1;16(1):23-30.
2: Tubridy Á. When Panic Attacks: What triggers a panic attack and how can you avoid them?. Gill & Macmillan Ltd; 2008 Jan 15.
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