Best Selling Medicine
Dr. Aditya Shah
Expert In Clinical Pharmacology And Drug SafetyView more
Those of you who suffer from a panic attack often just know how dreadful it can be. Only those patients who have had to deal with such a scenario know how such regular incidents affect their daily lives.
As per a study, sometimes patients who have severe panic attacks often more than once a day, also end up suffering from severe stress and anxiety and develop a sense of fear inside their minds.
In this article, we are going to know how you can deal with such a situation. In simple words, we are going to tell you about a few do has and don’ts that you must follow to handle the situation and avoid fearing these issues.
The First Thing To Cure Panic Attacks- Know The Symptoms
Of course, it is true in the case of any disorder that you have to recognize the symptoms at first. After all, if you cannot recognize the symptoms, it is definite that you will have to bear with the symptoms that may cause a lot of pain, discomfort, and so on.
Therefore, here is a list of some symptoms that you can feel during a panic attack–
➯ Physical Signs
- Rapid heartbeat
- Sweating a lot
- Trembling
- Rapid breathing
- Chest pain and feeling of tightness.
- Dizziness
- Headache
- Hallucination
- Nausea
- Numb feeling in the palms and feet
- Hot flashes
- Sudden chills
➯ Emotional Changes
- A sense of fear
- Sudden change in emotions
- Fear of losing control over your senses
- Fear of death or going crazy
How To Deal With Panic Attacks?
Scientists have studied patients who suffer from panic attacks. After a lot of study and reviews from patients, any expert professional is going to tell you to do things like-
- Taking deep breaths
- Sit down comfortably and avoid doing any kind of work.
- Trying to gain peace and remaining calm
We will be studying these in more detail in the upcoming sections. In case your panic attack does not get away, you need a more long-term and focused therapy for it.
Some of the therapies about which we shall discuss in this article are-
- Taking medicines
- Certain lifestyle changes like eating a good diet, getting more sleep, and avoiding the use of alcohol and drugs.
What To Do During A Panic Attack?
So, let us get into the situation, which you fear the most when a panic attack is just on the onset and you can start to feel the symptoms coming in. Here is what you need to do in such cases-
- Take deep breaths, holding them for a few seconds and then exhaling them back slowly.
- Ground yourself that is to reconnect with the present and reassure your mind that you are safe.
- Trying to gain a hold of thoughts and bring in mental control.
- Trying out light exercises like running, or a few squats that help you to increase the flow of blood.
- Challenge the negative thoughts.
- Focus on doing any work but not driving or using sharp and heavy objects.
- Trying to change the focus in your mind by striking up a conversation with anyone
Avoid These During A Panic Attack
Here is what you have to avoid doing when a Panic Attacks is beginning to occur-
- Trying to escape the situation and not trying to confront the fears and insecurity feelings
- Avoid being judgmental or too critical of your own.
- Getting more stressed
- Doing any activity that triggers Panic Attacks like thinking about a trauma or an abuse.
- Being alone and not taking the help of others close by
Risk Factors Of A Panic Attack
Even though a panic attack can strike anyone at any point in time, experts feel that it is more common to occur in certain people who have a set of health issues and problems with a bad lifestyle. Here are some of the risk factors of a panic attack-
- Heavy addiction to any substance like smoking, alcohol, or drugs
- Having sleep disorders
- Suffering from mental health issues like stress, depression, or anxiety
- Having a trauma or accident in the past
- Suffering from a chronic condition like a severe heart condition, arthritis, cancer, or diabetes
- A lonely life
- Having regret for someone or your own
Finding The Long-Term Treatment For Panic Attacks
Taking the help of doctors and mental health experts is the best way on any long-term solution for Panic Attacks. Here is a list of some remedies that you ought to try out.
➥ Psychotherapy
Where you open up about your feelings, issues, and any past trauma with a psychotherapist, a therapy.
➥ CBT Or Cognitive Behavioral Therapy
Cognitive behavioral therapies, where a mental health expert will want you to slowly develop ways to cope with challenging situations or triggers that cause Panic Attacks.
➥ Taking Medicines
A doctor can prescribe you different types of medicine based on what causes Panic Attacks. Here are some pills that you may need to take-
- Antidepressants
- Cognitive enhancers
- Painkillers
- SSRI inhibitors
➥ Lifestyle Changes
It is also important to follow a set of healthy lifestyle routines from your diet to sleep. Here is a list of a few changes-
- A good diet avoiding heavy fats or calorific food items.
- Regular exercises, especially breathing and cardio routines
- Yoga
- Meditation
- Enough sleep
- More water intake
- Emotional support from family and friends
Final Thoughts
Therefore, as you can see, to deal with a panic attack you have to bring up a set of healthy changes in the end. Even if a panic attack strikes, we have told you exactly what to avoid and a few dos in this article.
FAQs
Q. Is A Person Suffering From Mental Health Issues Prone To A Panic Attack?
Any signs of regular stress or depression do increase your chances of having a panic attack.
Q. Can Seizures Cause Panic Attacks?
Yes, a seizure is a sort of mental and nerve health disorder that can cause a panic attack later on.
Q. Can Panic Attacks Occur During Pregnancy?
As per studies, it has been found that close to 8% of females develop a sense of insecurity and may suffer from panic attacks.