Suffer From Anxiety? Here's How to Avoid Panic Attacks
A panic attack is a sudden feeling of
intense anxiety, which may also be accompanied by a number of intense
physical symptoms, including nausea, disorientation, shaking, an
irregular heartbeat, dizziness, sweating, restlessness, tingling
fingers, ringing in your ears, and shortness of breath.
These symptoms aren't typically dangerous but can be absolutely
terrifying to experience, especially if you've never had a panic attack
before. They can make you feel as though you're having a heart attack,
and may last anywhere from a few minutes to half an hour.
What Causes a Panic Attack?
The symptoms described above tend to kick
in when your body enters 'fight or flight' mode, as the result of a
distressing physical or psychological stimulus. Your rate of breathing
speeds up as your body tries to increase its oxygen intake. This causes a
number of hormones to be released, such as adrenaline, making your
muscles tense up and your heart beat faster.
How Should I Handle a Panic Attack?
Professor of Clinical Psychology and Applied Science at the University
of Bath, Paul Salkovskis, says that it's very important not to allow
your fear of panic attacks to take over. "Panic attacks always pass and
the symptoms are not a sign of anything harmful happening," he says.
"Tell yourself that the symptoms you're experiencing are caused by
anxiety."
He points out that during a panic attack, one should avoid looking for
distractions, but to ride out the attack instead. "Try to keep doing
things. If possible, don't leave the situation until the anxiety has
subsided. Confront your fear. If you don't run away from it, you're
giving yourself a chance to discover that nothing's going to happen."
Once the anxiety begins to subside, you should focus on your
surroundings, and carry on with whatever you were doing before the
attack began. "If you’re having a short, sudden panic attack, it can be
helpful to have someone with you, reassuring you that it will pass and
the symptoms are nothing to worry about," says Professor Salkovskis.
Try breathing exercises to help ease symptoms
If a panic attack causes your breathing
pattern to rapidly speed up, controlling your breath by means of
breathing exercises is an effective way of easing some of the symptoms.
Try this:
1. Breathe in through your nose, as gently, slowly, and deeply as
possible.
2. Breathe out through your mouth, gently, slowly, and deeply.
3. While breathing in and out, you may find it useful to count from one
to five for each inhalation or exhalation.
4. Close your eyes, and simply focus on your breathing.
After practicing this for a few minutes, you should begin to feel
better. However, it's perfectly normal to feel a bit fatigued afterward.
How Can I Prevent Panic Attacks?
In order to try and prevent panic attacks from occurring, Professor
Salkovskis says that "you need to try to work out what particular stress
you might be under that could make your symptoms worse," but that "it's
important not to restrict your movements and daily activities."
Here are some things that may help you to prevent panic attacks:
• Doing breathing exercises or practicing meditation on a daily basis.
• Eating regular meals to help stabilize your blood sugar levels.
• Exercising regularly to help you manage stress, boost your confidence,
release tension, and boost your mood.
• Avoid smoking, alcohol, and caffeine, since these can aggravate your
symptoms.
• Cognitive Behavioral Therapy (CBT) can get to the root of your problem
and can alter the negative thought patterns that are fueling your
attacks.
• Joining a panic support group can also be very helpful and reassuring.
Should I See a Doctor?
While frightening, panic attacks are typically relatively harmless.
However, for more severe cases, it would be a good idea to get a
professional opinion.
You should see your doctor if:
• You feel unwell after your breathing returns to normal.
• Your panic attack still hasn't subsided after 20 whole minutes of
controlled breathing exercises.
• You still have an irregular or rapid heartbeat or chest pains after
the attack subsides.
• Your panic attacks become a regular occurrence.
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