We hear the phrase “do not panic” thousands of times in our lives. We see people telling us not to panic, hear it in movies or TV. Even we sometimes say it to ourselves. Why? Because when we panic from something or some situation, we experience a severe feeling of anxiety or fear and we might lose control and react to it in an unsafe way. We become unable to differentiate between logical and illogical. It can occur in response to some danger, extreme stress or sometimes without any reason.
What is a panic attack?
Panic attacks are abrupt, serious surges of dread, frenzy, panic, anxiety or nervousness. They are overpowering and have both physical and emotional side effects.
Panic attacks are more than just being scared. Your body’s “fight or flight” reaction gets triggered. It seems to happen unexpectedly – perhaps as you stroll down the road or wash your clothes, cook or study. It can even wake you up from a deep sleep. There is no obvious reason for your symptoms or manifestations. That is one of the reasons why it is called an “attack.” It happens so suddenly with extreme intensiveness that you become unable to move, feel helpless and cannot think straight and clear for some time.
Physical and emotion indications can happen during an attack, regularly simultaneously. Physical symptoms incorporate perspiring, heavy breathing, nausea, and pounding heartbeat. Enthusiastic side effects incorporate sentiments of dread and monotonous stressing.
Some people can also experience severe chest torment or a feeling of detachment from themselves or the real world during a panic attack, so they may believe they are having a heart attack. Others have stated that they feel as if they are having a stroke.
You may encounter one or more than one panic attack, yet be generally completely healthy and happy. Or on the other hand your anxiety attack may happen as a major aspect of turmoil, for example, alarm issues, social fear, discouragement or depression.
What happens when you have a panic attack?
Terror or fear of dying: We are not discussing the dread you feel in the ordinary course of life, when you start a new job, dive in deep water, stand on the cliff edge or bring up a troublesome topic, for instance. During a panic attack, you might experience a mind-boggling intuitive that something extremely awful is going to occur – or that you’re going to die – in spite of knowing that it is not valid and not going to happen.
Tipsiness: Sometimes you get so dizzy that your vision gets blurry and you start feeling as if the whole room is moving. Or it seems as if you are disconnecting from your environment.
Sweat-soaked Palms: This great indication of tension can likewise be a manifestation of a panic attack. You may sweat in different spots, as under your arms, also – some of the times a considerable amount. You could get chills or hot flashes, as well.
Chest Tightness or inconvenience: A shock of adrenaline gets your heart dashing or beating fast or both. You may feel pain in your chest. You could even experience difficulty breathing or relaxing.
Tingling and Trembling: Your entire body may begin shaking. With blood setting off to your heart and muscles, your fingers or toes can shiver or go numb.
Migraine: One can come on all of a sudden, and it might be gone similarly as fast. Like different side effects, this alone does not mean you are having a panic attack.
Choking: Your throat gets tighten and you become unable to swallow. Or then again you may believe you’re going to hurl. These sentiments can make it hard for you to regain some composure and even harder to breathe.
How can you overcome a panic attack?
Below are some strategies that can help you mitigate a panic attack.
- Deep breathing:
Hyperventilating is a sign of a panic attack that causes dread and fear. Profound breathing can lessen the manifestations of frenzy during a panic attack.
In case you’re ready to control your breathing, there are fewer chances of experiencing hyperventilation. You’re less inclined to encounter the hyperventilating that can create different indications worsening a panic attack itself.
A tightening sentiment in the chest can make individual take short breaths during an attack. Concentrate on taking full breaths in and out through your mouth, feeling the air gradually fill your chest and belly and afterward gradually leave them once more. It is a smart thought to inhale profoundly from the midriff, filling the lungs gradually and consistently.
- Inhaling lavender scent:
Lavender essences can be a great source of relieving a panic attack. People have been using it for treating stress and anxiety for a very long time. Breathing in the fragrance of lavender oil during a panic attack can help you relax your senses. You can even rub a small amount of oil on your wrist or hand and inhale afterward. You can also try drinking lavender or chamomile tea. Both are relaxing and alleviating.
Moreover, Lavender must not be taken along with benzodiazepines. This blend can cause extraordinary sleepiness.
When a specialist endorses a prescription for use, the medication is alluded to as a PRN (as needed), instead of a normal dosage. These medicines work fast.
A doctor might prescribe a PRN containing a benzodiazepine or a beta-blocker depending upon the seriousness of a panic attack. Propranolol is a beta-blocker that eases back a pounding heartbeat and helps in decreasing blood pressure.
Benzodiazepines that doctors usually prescribe for panic attacks incorporate Valium and Xanax. This class of medications can be profoundly addictive. The body may rapidly build up resilience, and a higher dosage will be required for next time to accomplish a similar impact. People should utilize them sparingly.
- Muscle relaxing techniques:
Muscle strain is another symptom of a panic attack. Try using muscle relaxing techniques to confine a panic attack. If the brain senses that the body is coming back to its relaxing state, fast breathing may also reduce. Try relaxing one muscle at a time, beginning with something basic like fingers in your hands and then move your way up through your body.
- Avoid caffeine, alcohol, and smoking:
Abstain from smoking, alcohol, and caffeine. These would all be able to incite panic attacks in susceptible people. if you want to quit smoking see how to quit smoking habits. Additionally, be cautious with prescriptions that contain stimulants, for example, diet pills and non-drowsy cold medications.
- Get Enough Sleep:
Focus on 7-9 hours per night. If you experience difficulty sleeping, keep your room cool, dull, and calm. Try not to sit in front of the TV or utilize the PC or your cell phone directly before bed. It likewise helps to get a stable sleeping pattern.
- Light exercise:
Light exercise can help overcome panic attacks. Exercise discharges hormones known as endorphins that loosen up the body and improve the mood. Get 30 minutes on most days regardless of whether it’s 10 minutes one after another and you are less likely to be tensed. Walking produces endorphins and it can likewise help a person come out of a stressing environment.
- Mindfulness exercises:
Panic attacks can make people feel distant from the real world. Nervousness can sometimes overwhelm other senses. Mindfulness can re-ground a person and divert their attention away from the stress resources.