A sudden "burst" of anxiety and perhaps trembling, disorientation, nausea, rapid and irregular (abnormal) heart rate, dry mouth, shortness of breath, sweating and dizziness... They sound scary but are not dangerous, even if they give the feeling of a heart attack or imminent collapse. In 5 to 30 minutes the panic attack will have passed.
According to Paul Salkovskis, Professor of Clinical Psychology and Applied Sciences at the University of Bath, it is an important priority in a panic attack to not let it overwhelm you and then try to beat it. "Try to keep doing things. It is important, if possible, to try to endure the situation until the anxiety subsides,"she recommends, explaining that,by facing rather than avoiding the fear, we are given the opportunity to discover that, in the end, nothing bad is going to happen.
When the anxiety begins to fade, concentration in the environment and returning the person to any pre-crisis activity is the next step, and it may be helpful to have a friend present who can reassure the person that there is nothing to worry about, Dr. Salkovskis adds.
Breathing exercises
For those who experience tachypnea during a panic attack, breathing exercises can help make the symptoms feel milder:
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- inhale as slowly, deeply and gently as you can, through your nose
- exhale in the same rhythm and manner through your mouth
- you can count steadily from 1 to 5 on each inhalation and exhalation
- close your eyes and focus on your breathing
Prevent the next attack
"What situation is causing the anxiety and worsening the symptoms?" is the question that must first be answered according to Dr. Salkovskis, who suggests five basic steps to reduce the risk - or the intensity if it occurs - of a panic attack:
- breathing exercises daily aimed at preventing panic attacks or weaker symptoms when they occur
- regular physical exercise, especially aerobic, to better manage stress levels, relieve tension, better mood and greater self-confidence
- regular meals to stabilize your blood sugar levels
[*]avoid caffeine, alcohol and smoking which can worsen panic attacks
[*]cognitive behavioral psychotherapy, a method that helps identify and change the negative thinking patterns that fuel panic attacks.
Is it panic disorder?
Constant anxiety and stress, especially about when the next panic attack might "strike", may indicate panic disorder. People with panic disorder usually avoid situations that might trigger an attack, are afraid and avoid public places (agoraphobia). If you are experiencing the above, it would be useful to seek a medical assessment, concludes Dr Salkovskis.
Source: ygeiamou.gr
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