What is a Panic Attack? How to control it?
What is a Panic Attack? How to control it?
Panic attack is a sudden episode of intense anxiety with fear and physical manifestations due to perception of threat or negative outcomes.
There can be varied causes for panic attack such as recent major life stressors, a past history of traumatic experience, major changes in life cycle, addictions and family history of panic attacks/ disorder.
Signs & symptoms of panic attack:
- Excess breathlessness with palpitations
- Rapid heartbeat
- Fainting episodes in intense attacks
- Sweating
- Dizziness with nausea
- Chest pain
- Tremors
- Feeling of choking
- Fear of loss of control
Ways to deal during a panic attack episode:
Slow down your breath with breathing in and out calmly and keep counting 1-10 while breathing in & out slowly.
Focus on the breath and in your mind while breathing in and out, give a positive self-talk that am feeling calm and relaxed gradually.
Ways to work on dealing with it:
- Lifestyle modification with regular exercises
- Healthy diet and sleep
- Therapy helps to change the way you perceive a challenging situation and find new positive adaptive ways to work on dealing with challenges
- Medication in intense attacks
- Mindfulness exercises
- Progressive muscle relaxation techniques
- Nurturing and investing on your day to day self-care