Panic attacks are a common occurrence for many people, and they can shatter a person’s peace of mind. This prevents people from being able to work effectively or enjoy themselves in social situations. Panic attacks are not, in and of themselves, physically dangerous.
However, they can seriously impair a person’s ability to enjoy a normal life. It’s estimated that almost half of the population in the United States suffer from panic attacks or general anxiety disorder. If you are one of these people, don’t let the situation keep you from living your life as you want to live it.
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Panic attacks are not actually dangerous, though they can feel quite terrifying physically. Sometimes they can last as little as five minutes or as long as several hours. You can use the methods outlined below to help manage the frequency, duration, and severity of your panic attacks.
What to do During a Panic Attack
Panic attacks can leave you feeling as though you’re totally out of control of you mind and body. While some people may only experience this a few times in their lives, usually triggered by seriously stressful situations, others may have panic attacks on a frequent or almost-daily basis.
There are steps you can take to alleviate symptoms from panic attacks and possibly even prevent them in the future.
Step #1: Know the Physical Symptoms
There are many frightening physical symptoms that go along with having a panic attack. When a person experiences multiple symptoms during one attack, it can actually feel as though they’re dying. This can lead to more anxiety, ultimately making the attack much worse.
In order to stay calm, it’s important to understand what symptoms are part of the attack. These symptoms may make you feel as though you’re going to die, but they will not actually kill you. These symptoms are:
- Chest pain and/or discomfort
- Dizziness and possibly fainting
- Fear of death—usually a result of symptoms and stress combined
- Loss of control over thoughts and autonomic functions
- Choking and inability to properly swallow
- Numbness
- Disassociation and feeling as though things around you aren’t real
- Nausea and/or upset stomach
- Palpitations and a racing heart
- Sweats and chills
- Trembling and shaking
- Muscle tension
If you’re feeling these symptoms during your panic attack, know that they are more likely related to your mental state than they are to any physical ailment. It may ease your mind to see a doctor anyway.
The doctor can reinforce that you are otherwise healthy, and this will help you calm yourself down during future panic attacks because you will already know that you’re not risk for a heart attack or major medical problem.
Step #2: Control Your Breathing
Anxiety can cause hyperventilation, which means you’re drawing in rapid and shallow breaths. This actually increases the amount of oxygen in the blood and will cause mounting anxiety. It’s important to pay attention to how you’re breathing.
Try to take slow and deep breaths until you’re feeling better. In extreme cases, it can help to breath into a paper bag so that the blood levels of oxygen and carbon dioxide can balance out.
As you concentrate on your breathing, you’ll be giving less focus to the stressful thoughts that can also increase stress. Refocusing your thoughts onto controlling your breathing will help you to feel calmer.
Step #3: Try to Continue Whatever Activity You Were Doing
Try to carry on as normal, no matter how difficult that can be. Following your daily routine will provide a sense of normalcy that will help to keep you from being totally consumed by stress and anxiety. If you’re having a conversation, try to keep talking. If you’re shopping, find a quiet corner to sit in until you’re feeling better—then resume shopping.
The only exceptions are if you’re experiencing extreme panic in public and need to find solitude, or if you’re doing an activity such as driving that can become dangerous during a panic attack. You can use stress-relief programs such as Panic Away to get quick relief while you’re on the go. The soothing audio and video files provided through this program can help to relieve stress and anxiety in minutes.
You can skip off to the bathroom and use this technique to restore mental calm in most situations. This will help you to continue living your life regardless of a tendency towards anxiety and panic attacks.
Step #4: Implement Relaxation Techniques
Panic attacks have many causes, some of which are genetic, but they are always accompanied by intense stress and anxiety. Find relaxation techniques that work for you. Create reliable methods for managing stress that you use frequently.
Over time, the habit will immediately provide a comforting and soothing effect that will help you achieve a calm state of mind more quickly.
You can engage in therapy to learn some excellent relaxation techniques, and you can also find a lot of information about stress relief online. Try to create a mix of relaxation techniques that you can use in different situations.
A relaxing bath works if you have the time and space to take one, but that’s probably not going to be possible if you’re having a panic attack at work. Figure out different methods for the various situations which generally trigger an attack. That way, you’ll be prepared no matter what!
Our Top Pick For Beating Panic Attacks
Stopping, and preventing, panic attacks is now even easier.
