How to deal with panic attacks

A panic attack is a feeling of sudden and intense anxiety .
panic attacks can besides have physical symptoms, including rock, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, shortness of breath, sweating and dizziness .
The symptoms of a panic attack are not dangerous, but can be very frighten .
They can make you feel as though you are having a affection approach, or that you are going to collapse or flush die.

Most panic attacks last somewhere from five minutes to half an hour .

How to handle a panic attack

Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it ‘s significant not to let your fear of panic attacks restraint you .
“ panic attacks always pass and the symptoms are not a signboard of anything harmful happen, ” he says. “ Tell yourself that the symptoms you ‘re experiencing are caused by anxiety. ”
He says do n’t look for distractions. “ Ride out the attack. Try to keep doing things. If possible, it ‘s important to try to remain in the position until the anxiety has subsided. ”
“ Confront your fear. If you do n’t run away from it, you ‘re giving yourself a chance to discover that nothing ‘s going to happen. ”
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing earlier.

“ If you ’ re having a short, sudden panic fire, it can be helpful to have person with you, reassuring you that it will pass and the symptoms are nothing to worry about, ” says Professor Salkovskis .

Breathing exercise for panic attacks

If you ’ re breathing cursorily during a panic attack, doing a breathe exercise can ease your other symptoms. Try this :

  • breathe in as slowly, deeply and gently as you can, through your nose
  • breathe out slowly, deeply and gently through your mouth
  • some people find it helpful to count steadily from one to five on each in-breath and each out-breath
  • close your eyes and focus on your breathing

You should start to feel well in a few minutes. You may feel run down afterwards .
Visit the No Panic web site for another breathing practice to calm panic .

Ways to prevent panic attacks

“ You need to try to work out what finical stress you might be under that could make your symptoms worse, ” says Professor Salkovskis. “ It ‘s crucial not to restrict your movements and day by day activities. ”

  • Doing breathing exercises every day will help to prevent panic attacks and relieve them when they are happening
  • Regular exercise, especially aerobic exercise, will help you to manage stress levels, release tension, improve your mood and boost confidence
  • Eat regular meals to stabilise your blood sugar levels
  • Avoid caffeine, alcohol and smoking – these can make panic attacks worse. Panic support groups have useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring. Your GP can put you in touch with groups in your area
  • Cognitive behavioural therapy (CBT) can identify and change the negative thought patterns that are feeding your panic attacks

Is it panic disorder?

If you feel constantly stressed and anxious, peculiarly about when your future panic approach may be, you may have panic perturb.

People with panic perturb may avoid situations that might cause a panic attack. They may besides fear and avoid public spaces ( agoraphobia ) .
“ There ‘s no agile repair, but if your attacks are happening clock time after clock time, seek medical aid, ” says Professor Salkovskis .
Read more about panic attacks, including personal stories, at See Me Scotland .

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