A panic attack is an intense episode of sudden fear that occurs when there’s no apparent threat or danger. In some cases, you may mistake the symptoms of a panic attack with a heart attack. It may either be a one-time thing or recurrent. In case of the latter, you may to avoid other people or public places. This may be a sign that you’ve developed a panic disorder.
A panic attack can occur suddenly and without warning. Its symptoms may come on gradually and peak after about ten minutes. They may include one or more of the following:
In some cases, you may develop an overwhelming fear of experiencing another panic attack. This may be a sign that you’ve developed a panic disorder.
Mental health conditions, such as:
Depending on your condition, your doctor may recommend a combination of medication, therapy, and lifestyle changes to manage your symptoms. Generally, doctors prescribe anti-depressants like Zoloft and Benzodiazepine tranquilisers like Xanax.
In some recurrent cases psychotherapy or counselling is advised. Sessions based on the intensity and frequency of attacks are done.
Along with certain lifestyle changes recommended by the physician a patient can overcome panic attacks.
Here are ways how to handle a panic attack:
Use deep breathing
While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.
Recognize that you’re having a panic attack
By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
Close your eyes
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.
Practice mindfulness or Diversion
Engage in light exercise
Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood.
Keep lavender on hand
Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you’re prone to panic attacks, keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack.
As the saying goes, prevention is better than cure. Most panic attacks are unpredictable. As a result, preventing them can be challenging. a
But you can take some steps to enhance your overall well-being and lower your risk of panic attacks. For example, it’s important to lead an overall healthy lifestyle by:
Overall, there is not one approach that works for everyone. Give different methods a try to determine what works for you. Even though there is not a cure for panic disorder, you can still experience long-term improvements by finding the combination of treatments that is effective for you.