Panic attacks can feel terrifying.  They strike suddenly, bringing on a whirlwind of physical and emotional symptoms that can leave you feeling overwhelmed and out of control.  But the good news is, that panic attacks are treatable, and you can learn to manage them and regain a sense of peace in your life.

What are Panic Attacks?

A panic attack is a sudden surge of intense fear that comes on unexpectedly. These attacks often peak within minutes and can involve physical symptoms like heart palpitations, dizziness, shortness of breath, and sweating.  They can also trigger feelings of dread, fear of losing control, and even the fear of dying.

Typical Signs of a Panic Attack:

Although each panic episode is different, many people have a mix of these typical symptoms:

Physical:

• Palpitations or a rapid heartbeat
• Tightness or pain in the chest
• breathing difficulties or a sense of choking
• The sweating
• Feeling lightheaded or dizzy
• nausea or unsettled stomach
• shaky or trembling
• tingling or numbness in the feet or hands

Mental:

• extreme dread or fear
• feeling as though you’re dreaming or cut off from reality
• Fear of becoming insane or losing control
• dread of passing away
• having the feeling that you might pass out

Handling Episodes of Panic:

There are strategies to control panic attacks, so know that you’re not the only one going through them. Here are a few useful tactics:

Deep Breathing:

Taking slow, deep breaths can assist soothe your nervous system during a panic attack. Breathe in slowly by your nose, hold it for a short while, and then slowly release the breath through your mouth. For several minutes, repeat this while paying attention to each breath.

Techniques for Mindfulness:

You can practice mindfulness to become more objectively aware of your thoughts and feelings. Try concentrating on the sights, sounds, and fragrances that are all around you. You can better anchor yourself in the here and now by doing this.

Grounding Techniques:

These methods assist you in refocusing your attention on the here and now and establishing a connection with your environment. Consider naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste while concentrating on the items in your immediate environment.

Frequent Exercise:

Exercise helps release endorphins, which improve mood and lessen anxiety. On most days of the week, try to get in at least 30 minutes of moderate-intensity exercise.

Good Living Practices: A balanced diet, enough sleep, and moderation in caffeine and alcohol consumption can all help prevent or intensify panic attacks.

Seeking Professional Assistance:

Don’t be afraid to get in touch with a mental health professional if you’re experiencing panic attacks. You can confront your negative thought patterns and acquire coping skills that lead to panic with the use of therapy, such as Cognitive Behavioral Therapy (CBT).

Anxiety and Sleep:

It’s critical to understand that anxiety and sleep issues frequently coexist.  Enhancing the quality of your sleep can have a big impact on how well you manage your anxiety and general well-being if you suffer from panic attacks. Visit Sleeping Quick Fix for additional details on anxiety-related sleep problems and sleep treatments.

Recall that you are not by yourself. Treatment is available for panic attacks, and you can acquire effective coping mechanisms and lead a happy, fulfilled life.