While most people experience some level of anxiety, panic attacks can make you feel like you're losing control. Panic attacks usually make a person suddenly experience extreme fear and anxiety. You may feel like you're losing control when this attack occurs, and can't dodge the next attack that's coming. You may suddenly feel unable to function, be strapped/strangled, or even think you are having a heart attack. This sequence of events can be debilitating and deprived of enjoying life. Learn more about the definition of a panic attack and how it can affect your life. This is important as a good first step in learning how to deal with it. Once you understand the nature of panic attacks, learn how to deal with them so that you can take control of your life again.
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Part 1 of 3: Dealing with Panic Attacks When They Happen
Step 1. Take a deep breath
When you are in the midst of a panic attack, you will have difficulty breathing normally. The best way to deal with it is to focus on your breathing. Focus on your breathing, and learn how to take deep breaths. This trick will help you relax more and get through panic attacks. Awareness of breathing can complete and decrease its frequency completely.
- Take a moment to be aware of the sensation of breath entering your nostrils or mouth as it flows through its passages and into your lungs. After a few breaths, try to be aware of any other sensations that may accompany your breathing. Becoming more aware of subtle sensations in your body can help you influence how your body responds to emotional jumps.
- First, practice deep breathing techniques when you are calm and not panicking. By practicing in a safe and calm environment, you can be better prepared when you experience a panic attack or intense anxiety. Practicing deep breathing will help you to stay relaxed and get through the panic attacks that are coming.
Step 2. Keep your mind focused on the present
Whatever you are doing, focus on it. If you're driving, focus on the sensation of your hands on the steering wheel, and your body in contact with the seat. Adjust your senses and listen to the sounds around you. If you are alone, sit down. Feel the coolness of the tiles or the softness of the carpet against your skin. Focus on the sensations your body feels: for example the material of your clothing or the weight of your shoes. If you rest your head on an object, feel the object.
Come back to your rational mind. Allow yourself to think clearly. Don't jump into judgment ("I can't believe this is happening, what a shame"), but allow yourself to realize that you are fine and that nothing is threatening your life
Step 3. Find the physical symptoms of a panic attack
Panic attacks can happen suddenly: one moment you're fine, the next you feel like you're about to die. Because the symptoms of a panic attack can be similar to the leading indicators of a heart attack or stroke, some people fear they are having a heart attack when they are actually suffering from a panic attack. You won't actually faint or suffer a heart attack from a panic attack. Symptoms of a panic attack include:
- Shortness of breath, difficulty breathing
- Heart pounding
- Intense cold or heat
- Shaky
- Blurred vision
- Feeling like being strangled
- Strong stomach ache
- Headache
- Chest pain
Step 4. Find the trigger
Panic attacks are more common because of a stressful life event, such as the loss of a loved one, a major life event such as entering university, getting married or having children, or psychological trauma such as being robbed. If you've been under a lot of stress lately and it tends to make you a more worried person, you're more prone to panic attacks.
If you've had panic attacks and stressful events recently, know that you're at high risk for additional panic attacks. Spend more time taking care of yourself
Part 2 of 3: Controlling Anxiety
Step 1. Take control of your stress
Don't let stress build up in your life. Manage stress by engaging in daily activities that help you relieve it. These activities include yoga, meditation, exercise, writing, painting, or anything else that can help you relieve stress.
One good way to manage stress is to get enough sleep, about 7 to 8 hours every day. This will help you deal with the stresses of everyday life
Step 2. Practice progressive muscle relaxation
Relaxation helps you deal with everyday stress and anxiety, and helps prevent anxiety in the long run. To practice muscle relaxation, go to sleep and relax your body. Tighten then relax the same group of muscles. Start with your right hand and arm. Clench then release. Move to the upper arm, left hand, then face, jaw, neck, shoulders, chest, pelvis, right and left legs, and soles of the feet. Just take it slow and feel your body release the tension from the body.
Step 3. Accept the symptoms of a panic attack
After experiencing a panic attack, some people become afraid of it themselves. This will allow you to avoid situations that might cause panic. You can reduce your fears by being more open to these symptoms. If you have persistent panic attacks, you can try to identify the unique body signs associated with the panic attack, such as tightness in your throat or becoming short of breath. When you become aware of these signs, remind yourself that there is no imminent physical harm from a panic attack.
- Practice holding your breath, swallowing your breath, or shaking your head from side to side. Imitate the symptoms you are experiencing and do it in a controlled manner. Realize that you are fine and that no impending danger befalls you.
- Do it in a controlled setting, so if this happens, you won't be frightened.
Step 4. Exercise frequently
While exercise helps your overall health, it is closely related to helping you deal with panic attacks. Because panic attacks are similar to physiological effects related to heart function – such as increasing blood pressure or decreasing oxygen levels – keeping your heart healthy can decrease the effects of panic attacks on your body.
Go for a run or hike, or take a dance class, or try some martial arts. Do things that you find fun and make you exercise
Step 5. Avoid stimulants
Try not to use nicotine or caffeine-containing products, especially in situations where you've had panic attacks before. Stimulants speed up physiological processes, which will increase the risk of panic attacks. Stimulants will also make it more difficult for you to calm down.
For example, if you've had panic attacks before and you're generally agitated when meeting new people, consider skipping a cup of coffee before going on a blind date
Step 6. Consider herbal remedies or supplements
If you are experiencing mild anxiety (rather than a full-blown panic attack) herbal supplements of chamomile and valerian root have been shown to relieve mild anxiety at some point. Make sure you check for drug interactions before taking them and always follow the directions for use. There are many other supplements available to reduce the effects of stress and anxiety. These supplements include:
- Magnesium. Talk to your doctor to see if you have a magnesium deficiency, which means your body will have a harder time dealing with problems in the past.
- Omega-3 fatty acids. You can take supplements, such as flaxseed oil. Omega-3s have always been meant to reduce anxiety.
- Gamma-aminobutyric acid (GABA). If you are deficient in this acid, which is a neurotransmitter, you may have difficulty calming yourself down, get headaches, and experience palpitations. Take 500 to 1000mg of GABA daily or eat broccoli, oranges, bananas, or nuts.
Part 3 of 3: Seeking Help
Step 1. Take Cognitive-Behavioral Therapy (CBT)
When seeking treatment, seek out a mental health professional who uses CBT techniques. The therapist will help you identify unproductive thought patterns that can lead to anxiety or dysfunctional responses, as well as other possible triggers for a panic attack. You will also be exposed to certain conditions or an uncomfortable environment gradually. This trick will desensitize you to your anxiety. The function of CBT is to train thoughts and behaviors, so that you are supported and not run into problems.
Practicing CBT along with breathing techniques can be a useful tool for calming a panic attack as well as focusing on other things that are going on in the moment
Step 2. Identify the situations that trigger your panic attacks
You may need to list the various situations in which a panic attack occurs. This will also help you identify when the attack occurred. This way, you will be better prepared to use techniques such as gradual exposure (CBT) and mindfulness/breathing techniques.
Being proactive about panic attacks can make you feel more in control and able to withstand the effects. This will then be reflected in your mood and behavior
Step 3. Let people close to you know about your panic attacks
Describe your situation as clearly as possible. If they have trouble understanding, print out information about panic attacks for reading. In this way, they are helped to understand the situation in the sufferer. People who care about you will be grateful to know how you really feel. You will be surprised at how supportive they are, and how helpful their support is.
Strong social support systems have been shown to be important in dealing with stress, particularly in the case of anxiety disorders
Step 4. Talk to your doctor about prescription medications
Medications such as tricyclic antidepressants, beta blockers, benzodiazepines, monoamine oxidase inhibitors (MAOIs) and some serotonin reuptake inhibitors (SSRIs) can significantly decrease the propensity for panic attacks. Talk to your doctor to see if one of these types of medicines is right for you.
Step 5. Look at your family history
Panic attacks and anxiety disorders can be traced through families. By understanding family history, you may better understand what triggers their anxiety, how they deal with it, and what you can learn from their experiences.
Don't be afraid to ask family members about their experiences with anxiety. Seek and talk honestly with your family about your anxiety to better understand what is going on inside you
Step 6. Realize that you are not alone
Remember that many people experience panic attacks every day. Some estimates in the US suggest that six million people experience panic attacks. The number of female sufferers is almost double the number of male sufferers. However, the number of people who experience panic attacks only once at some point in their lives may be higher. Most of these people get a lot of guidance from support groups.
If you want to talk face-to-face with other people who are also experiencing panic attacks, don't be afraid to attend meetings and share stories with them
Tips
- When you feel better, help someone else to get help. There are lots of other scared people out there, so tell me your story. You can really help others just by talking and sharing your experiences.
- Calm down and think positive things. Try listening to the calm sounds of nature or take some time to rest.
- Remember that this is only temporary.
- A glass of water will help.
- Don't use alcohol or drugs to deal with this. Both will only hinder healing and add to your troubles. Acceptance, professional help, and self-education are far more productive.
