Panic Attacks: Symptoms, Causes, and ways to Prevent Panic Attacks!

How to Calm a Panic Attack

According to the World Health Organization (WHO), panic disorder is the most common mental health condition globally. It has affected over 300 million people in the world.

It is estimated that around 2-3% of the global population experience panic disorder every year.

Panic attacks can leave one breathless and terrified.

What is a Panic Attack?

A sudden feeling of intense fear or discomfort is called Panic Attack. This phase is often accompanied by certain physical and emotional symptoms like:

• Rapid heartbeat
• Sweating
• Shortness of breath
• Chest pain
• Nausea
• Dizziness
• Fear
• Anxiety

But remember, there are some effective ways to manage these panic attacks.

Techniques to manage Panic Attacks:

1. Deep Breathing:
   • 4-7-8 Breathing: Panic attacks can cause rapid breathing and chest tightness, making the breaths shallow. Therefore, deep breathing techniques help at this time. Therefore, Inhale slowly for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds and repeat as needed.
2. Grounding Techniques:
   • 5-4-3-2-1 Method: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique is a type of mindfulness which helps direct the person’s focus away from stress.
3. Positive Affirmations:
   • Repeat calming phrases like "I am safe," "This feeling will pass," or "I am strong." These positive affirmations can help counter negative thoughts. When you focus on saying a short, calming phrase over and over, your body can start to relax. This can help slow down your breathing and make your muscles feel less tense.
4. Reach to your Calm Place:
   • Close your eyes and find yourself in a peaceful, serene place. Imagine the sights, sounds, and feelings in this calming environment. Calmer environments have fewer distractions which can help to lessen the intensity of panic symptoms.

Seeking Support

• Connect with Loved Ones: Share your feelings with someone you trust.
• Professional Help: Consider seeking therapy, such as cognitive-behavioral therapy (CBT), to learn effective coping strategies. In some cases, medication may also be helpful.

If people can learn to control or avoid things that trigger their panic attacks, they might have fewer attacks and the attacks might not be as bad.

Remember, you're not alone. With the right tools and support, you can manage panic attacks and live a fulfilling life.

Source:- https://www.medicalnewstoday.com/articles/321510