Do you think what you have is a panic attack? Is it real or imagination. Maybe you just want to know if really it is. And how to stop it.
Well, am glad that you are here. Panic attacks are very common. And to encourage you, you are not alone nor are you the first to have it. And there’s more good news, stay with me and I’ll tell you.
What causes panic attacks?
First, panic attack is a sudden feeling of intense fear and anxiety which occurs suddenly for no reason or in response to when you encounter a difficult situation.
Its just a feeling of unreality. You feel like you are going crazy, about to die and totally out of control. That feeling of helplessness. When you feel that way, It is simply a panic attack that hovers over you. This may be caused by a situation or occur suddenly.
Now what is the good news I wanted to tell you?
Here. Panic attacks may make you feel that way but absolutely it is your imagination. This is your mind interpreting wrongly the body changes. The change in the system within your body.
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What does a panic attack feel like?
Heart racing fast, shortness of breath and totally the chest is tightening, sweating, shaking,tingling in hands and feet, choking and a little more. All this will make you feel like dying, or out of control.
So what happens? Your mind responds to the signs in the body and starts racing. You should know your mind better. Here is a guide book to improve the brain and mind by Dr Kelly Shockley.
So the good point comes in. Panic attacks cannot harm you, they are not dangerous, or fatal. Its just you interpreting the symptoms of the body the wrong way. Your mind and body don’t think the same way.
So why should you control a panic attack?
You should because if you don’t, the intensity and frequency will increase. And you are going to feel more than helplessness. And you will absolutely lose yourself.
Don’t be sorry for yourself, you are the guide to your own self. Don’t let feelings take control. But how can you do that?
How to deal with panic attacks
Simple. If you learn the techniques, it becomes easy and the less and lesser attacks. Its just you to change this feeling. Let’s go through this together.
If it is immediate then, you need to take a quick action.
1. Get away from the danger if possible.
If it is some thing to get away from, do it. It may be what you are seeing or hearing. For example a horror movie or a dangerous event in front of you. People with this disorders tend to flee faster from danger.
A study from Caltech shows this and how it could be used as a prevention method. The study leader, Bowen Fung says,
“Anxiety only manifests during relatively prolonged negative situations, the slow threats, seems sensible, but this is the first evidence we have for this in an ecological setting. The thing I find particularly interesting is it gives some support to the idea that ‘getting it over with’ is a strategy to avoid feelings of anxiety whether it’s the physical pain of tearing off Band-Aids, or the emotional burden of admitting guilt.”
2. Be busy and move around.
Sometimes the danger is not seen and the panic appears out of the blue. I know. And that is the commonest way attacks occur to most people.
Do not connect your body to your mind. If your mind interprets the symptoms in the wrong way, then you surely will have a panic attack. Get your mind busy.
Maybe some reading, cleaning, take a shower, dance to loud music, running up the stairs or playing a game. Just be occupied and don’t let your mind wonder and lock its thoughts to your body reactions.
That is only what you can do at the moment. But in the long term, it is better to change your lifestyle. Your altitude and habits.
3. Practice deep breathing and meditation.
This can help during shortness of breath. When your breathing is rapid and shallow and your chest tightened. In fact it is the most helpful technique.
Its easy. Sit down and relax. Try to focus on your breathing. You can put a hand on your stomach and make sure you breath from the abdomen not the chest. If the hand rises it means it is from the abdomen.
You can take short breaks but make sure when in the exercise, you focus. Your mind might drift away but lead it. Hear yourself breathe and it will make you relaxed. Practise this for about five minutes per day. This program can help you with meditation and guide you all way.
A research done by the Trinity college Dublin shows that the deep breathing exercises and meditation helps to improve focus. Michael Melnychuk, PhD at Trinity College Institute of Neuroscience, and lead of the study, says
“ As you breathe in, locus coeruleus activity is increasing slightly, and as you breathe out it decreases. Simply this means that our attention is influenced by our breath and that it rises and falls with the cycle of respiration. It is possible that by focusing on and regulating your breathing you can optimise your attention level and likewise, by focusing on your attention level, your breathing becomes more synchronised.”
4. Practice aerobic exercises.
This exercises improve your blood circulation and helps you breathe well. This may include cycling, jogging, running mostly.
Just find your motivation and start working out. Exercise reduces number of panic attacks and it is effective to avoid mental illnesses. You can do the excises even at home without going to the gym. You can join these workouts by Brett Hoebel to help you improve your body.
5. Express your feelings.
Most of us don’t like to share what we feel. I’m sure my friend will laugh at me. We think that way. Sometime you feel like people will see a weirdo in you.
Don’t contain your feelings especially those that have a greater gravity like anger, grief and fear.
Talk them to someone. Don’t feel insecure. This will help you feel protected and be at ease. More especially if that person stays with you for a while.
6. Self talk
This way is just like expressing your feelings but much more to yourself. Write down all your fears and write quotes of encouragement in a journal or phone.
Read these words over to yourself. Or record yourself talking the words and listen to them when you are down.
I’m going to be fine, you passed through a lot this is just a child’s play. Such words. Hold them within you and calm down.
No one know you better than yourself, right? Get the grip and and pull yourself out of panic.
7. Eliminate stimulants.
This includes coffee and nicotine. So don’t smoke. This will only increase the symptoms and the last thing you know your are out of control.
Try some relaxing foods this will help you calm not accelerate it. Always eat clean whether in a restaurant or cooking at home. Always read labels before buying something to point the stimulants easily.
I think that’s a bit a lot to help. Remember mental health can be saved without drugs. But only if you allow yourself to control your body. Always focus on your body state and on what is in front of you and not a picture created by your mind. I’d like to know which one works for you in the comments. Your idea is so important don’t hesitate to share. Then have a good time.