Tips to help deal with panic attacks

Tips to help deal with panic attacks

Feelings of panic are very common throughout everyday life. Through our response of either fight or flight, anxiety-related energy is a natural reaction to stress or fear.

For the average person, panic-like feelings subsidies over time. Yet, for someone who suffers from panic attacks, overcoming those intense moments can be very difficult, which can be brought on randomly, for no apparent reason, or down to influential triggers.

Panic attacks can be very difficult to experience. Attempting to manage through them alone, for some, is possible, where controlled deep breathing techniques, where opening up and where mindfulness all help.

However, chronic panic attacks can be experienced by many individuals, which can be difficult to suppress on an independent scale.

Understanding the ins and outs of panic attacks, as an anxiety disorder is highly recommended, especially as diagnoses of mental health issues continue to rise.

Understanding panic attack symptoms is a proactive way to spot personal encounters, which can help to reduce the severity of an attack. Lastly, knowing how to stop a panic attack or at least reduce its impact is recommended, helping to sustain management moving forward.

To help increase awareness around coping through mental health issues, here’s some tips to help deal with panic attacks. If you require further support, at Cassiobury Court, we are here to help you through your feelings of panic.

 

What are panic attacks?

Panic attacks fall within the category of anxiety disorders, which can be highly challenging to overcome, depending on their severity. The average panic attack will last a few minutes, up until a half an hour period, sometimes carrying long-term side effects up until the body and brain have rebalanced.

In some cases, one panic attack can motivate another, where a build-up of fear can reside for a few hours. However, for some, panic attacks can last a prolonged period of time which can be extremely testing, impacting ability to lead a high-quality life.

A panic attack is in fact a physical and psychological response, seen as natural, to fear, to unfamiliar experiences and to danger. Yet, while to an extent, this response may be natural, intense, aggravated and ingrained symptoms of panic can remain, causing concern around mental and physical health.

It is very important that differentiation between nervous energy and panic attacks are aimed for, as many see daily anxiety as a controllable symptom. Yet, living with a panic disorder can be impossible to control, alone, without proactive processes and tips to help deal with symptoms.

 

Panic attack symptoms

While symptoms of panic can differ between individuals, there is a common range to look out for, whether you’re personally struggling or know of someone who’s suffering from anxiety.

  • Palpitations
  • Dizziness, including episodes of fainting
  • Chest pains
  • Uncontrollable breathing
  • Nausea
  • Feelings hot or cold on extreme levels
  • Feeling disassociated from your thoughts
  • Irritability
  • Shakiness and trembling
  • A loss of control
  • Stomach cramps
  • Needing the toilet urgently

From mild to chronic, panic attack symptoms can be unbearable to deal with, which can even increase risks of prolonged episodes, as ongoing fear is likely. Those who do experience panic attacks commonly resemble an active attack to the symptoms of a heart attack, highlighting the urgency of maintenance.

Alongside being aware of physical and psychological symptoms of panic, if you do suffer, it’s recommended that you look at your personal triggers, with the aim to avoid those triggers moving forward with our tips to help deal with panic attacks.

 

How serious are panic attacks?

In most cases, panic attacks will not result in physical harm. Yet, the way in which an individual responds to an attack can result in serious consequences.

Some individuals feel the desire to block out feelings of panic by abusing drugs and alcohol. This is a highly dangerous mix which can intensify long-term feelings of panic while increasing the risk of a dual diagnosis.

Through the dread and negative emotions linked to panic attacks, it’s also likely that psychological suffering can be experienced, heightening the risk of further anxiety-related disorders.

Down to what can materialise from experiencing panic, following our tips to help deal with panic attacks will be encouraged, in place to cope through highly fearful and distressing moments.

 

Tips to help deal with panic attacks

Coping with panic attacks is possible if you’re prepared with positive coping mechanisms and ideas to revert your energy. Here are some tips to help deal with panic attacks which can be used in the event of panic, helping you regain control and feel grounded once again.

Practice deep, controlled breathing
In a panic, a rapid heartbeat and hyperventilation are common. Both will need to be controlled in order to reduce the feelings of panic.

Through deep, controlled breathing, you’ll have the opportunity to lower your heart rate, back to its optimal response, along with reducing the suffocating feeling, again common through panic attacks. Deep breathing will also help to subsidies other symptoms, including dizziness and irritability.

Use positive coping mechanisms
Instead of turning to a negative escape, making use of positive coping mechanisms is recommended when suffering from a panic attack. Finding what works personally for you will be encouraged, yet there’s a likelihood that distracting your mind will help to ease the fixation of panic.

Attempt to evaluate your panic
In the moment, thinking rationally may be difficult. Yet, by evaluating your feelings of panic, and by reducing their impacts on your day, you’ll have a greater opportunity to deal with panic attacks.

Using positive coping techniques will be helpful at this point, helping you remember that panic isn’t dangerous and that you can regain control by placing your energy elsewhere.

Ground yourself through mindfulness
Mindfulness is a great way to ground yourself. Again, focusing on deep breathing, on your presence and on balancing your energy will help you see panic attacks for what they are, a natural response. You can control that response by controlling your thoughts and outlook.

While easier said than done, by investing your energy elsewhere, you can regain control over your response systems, helping to reduce the overwhelming feelings of panic.

 

Dealing with panic disorder for the long-term

Without independent management, panic attacks can begin to take over your life. Through long-term, chronic episodes, greater support may be required, helping you cope through the symptoms of panic.

Prescription medications, commonly provided through anxiety-related conditions may suit you, cognitive behavioural therapy may help to ground you, and focusing on holistic and mindfulness approaches to coping may also ease episodes of panic for you.

At Cassiobury Court, we can offer guidance with positive coping mechanisms, through fear or panic, helping you resume a high-quality life. For more tips to help deal with panic attacks, contact our team today. Understanding the cause of panic is highly recommended, followed by ways to revert reality and overcome the control of panic attacks.