How to Deal with Panic Attack?

How to Deal with Panic Attack?


Panic attacks are intense and sudden bouts of fear and anxiety. Someone having a panic attack may feel like he/she is having a heart attack and think they are likely to die. A typical panic attack ranges from 5 minutes to 30 minutes.

This overwhelming feeling has its mental and physical symptoms. These symptoms are not dangerous, but are frightening.

The physical symptoms of panic attack include:

  • Chest Pains

  • Breathlessness

  • Shaking

  • Nausea

  • Sweating

  • Dizziness

  • Trembling

How to deal with a panic attack?

Do not let the fear of panic attacks take any control over you. Panic attacks will pass, and your feelings of fear will go away too. More importantly, they do not suggest any harmful happening. Make sure you comfort yourself by saying that these symptoms are caused by your anxiety.

It is important that you allow the anxiety to subside by staying in that situation and not looking for distractions. Try not to run away from your feelings. If you don’t confront them, you will never give yourself a chance to know that nothing is going to happen.

Once your anxiety has decreased, begin to put your attention to your surroundings and resume to do what you were engaged in previously.

If you happen to be around someone who is experiencing a panic attack, constantly reassure them that this feeling will pass shortly and help them with taking deep breaths.

Deep breathing can be highly effective during panic attacks. Here is how to:

Close your eyes and breathe in very slowly through your nose (6 counts) and feel your chest and belly expand. Then pause (1 count) and exhale slowly through your mouth (6 counts).

Continue to do this as much as you can. You may feel a little drained, but it is worth it.

How to avoid panic attacks?

Stress and anxiety are very common and have increased even more since the pandemic. If your mental health is not in check, and it is okay if it gets too much sometimes, online therapists are there for you. Online counseling help you resolve your feelings and guide you to betterment.

Online psychologists use CBT to help people with anxiety problems and those who experience panic attacks. Do not hesitate to see an online therapist, as they offer help with 100% security and confidentiality at the comfort of your home.

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