If there is one problem that most people are experiencing these days, it’s a difficulty with excess anxiety. For some people, it is a chronic issue and others may even have problems with panic attacks. If you of ever had a question about panic attacks, including what they are and what you can do about them, you are not alone. Many people have these questions, even if they suffer from them regularly.
A panic attack is sometimes described as a sudden rush of overwhelming emotions, including anxiety, fear, and worry. For some people, it only lasts for a matter of seconds but other people may have anxiety attacks for an hour or longer. Symptoms of panic attacks can include heavy sweating, shaking, pounding heartbeat, numbness, difficulties breathing and heart palpitations.
If you experience all or most of those symptoms during such an episode, it is likely an anxiety attack. Your mind will probably be clouded with thoughts of almost everything that is wrong or could go wrong in your life prior to the attack occurring. You might also experience chest pain.
Fortunately, panic attacks don’t carry any physical threats in most cases, even though they sound quite bad. If you have them for the long term, however, they may cause some physical health problems so it is important to know how to handle them properly.
When we deal with a lot of stress in our lives, we may have to manage panic attacks on occasion. Some solutions have been shown to be helpful, including the following.
1. Count from 100-1
Begin counting numbers backward from 100 until you distract your mind from your disturbing thoughts. When you count backward, it takes your mind off your problems.
2. Deep breathing
You might also find that deep breathing helps you relax and distract you from your worries. Breathe in deeply through your nose, count to 4 and then slowly release your breath while you count to four.
3. Mindfulness
Many people find it is beneficial to be more aware of their surroundings. Look at what is directly in front of you and describe it to yourself in detail. You can also try wiggling your toes and being conscious of the sensations.
4. Have a Positive Sentence in Mind
Have something comforting in mind to tell yourself regularly. It could be a favorite quote or a line from a popular movie. Repeat it to yourself over and over and if you have a problem remembering one, just tell yourself it is a temporary issue that will pass.
5. Do some research
This one may not work for everyone but it could help. When you know something, it gives you power. Researching about anything can help you to look at any situation in a fresh light. You can find information about almost anything online.
6. Muscle Relaxation
Relax each muscle slowly one by one to calm your mind and free it from anxiety. If you practice muscle relaxation techniques regularly, it can help.
7. Go walking
One of the more relaxing activities in life is walking. It can distract you from negative feelings and help you to ease your mind. Try to go somewhere beautiful with nice surroundings and fresh air. Concentrate on where you are and it will help to calm you.
8. Be with your pet
If you want to feel good, you can spend a little bit more time with your pets. Cuddle and play or just be by their side. More than likely, the animal is going to take care of you in ways you can’t do on your own.
9. Talk to a friend
When you find yourself stressed out, you need somebody you can rely on. Talk to a close friend or family member. It can be difficult to talk about your feelings but when you do so, it can help.
10. Write it down
Start writing down what comes to your mind as soon as you begin with a panic attack. It might look like nonsense at first but eventually, you will find that you are pouring your heart out on paper.
The Bottom Line
We all have different things that may work for us on an individual basis when we have panic attacks. They can be a very frightening experience and are difficult to deal with.
You may find that it works to count backward at one time and then the next time, you will have to do deep breathing exercises or go for a walk. Don’t be afraid to mix-and-match to see what works best for you.
Panic attacks can be overpowering but they are not permanent. You will get through it and see the other side eventually.