Panic attack: 5 ways to quickly stop it!

Panic attack may be frightening and come on suddenly. You may be in bed, out on a stroll, or at a restaurant. You experience a sudden, intense wave of terror. Physical reactions such as a racing heart, clammy hands, shortness of breath, dizziness, nausea, and shaking are brought on by this. It may go for five to twenty minutes. You can develop strategies to thwart attacks if you learn to spot them coming.

Recognize your triggers

A positive approach is always having more self-awareness and information about your own mental health. It's critical to recognise panic attacks and use your mind to overcome them. The more you "know" your anxiety triggers and how it manifests itself, the simpler it will be to talk yourself through an attack.

Visualise your happy place

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The environment where a person feels most at ease should be their happy place. Everybody will have a different idea of the precise location. There, they will experience calm, safety, and comfort. It may be beneficial to close your eyes and visualise being in this location when an assault is starting. Imagine how serene it is there. Additionally, people might picture their bare feet resting on soft carpets, warm sand, or chilly earth.

Breathe through it

Take control of your breathing because an attack could cause you to take rapid, shallow breaths. Shut your eyes. Put your hand in the space between your belly button and your ribs. Inhale gently and deeply through your nose. Then softly exhale via your mouth all that air. The hand will go up and down on your tummy. Counting from 1 to 5 with each inhalation and exhalation may be helpful. You ought to begin to feel better within a little while.

Exercise lightly

According to research, regular exercise can improve mental health in addition to maintaining physical health.A person can aid themselves by walking to leave a stressful environment, and the rhythm of walking can help them keep their breathing under control. Exercise causes the body to release endorphins, which calm the body and elevate mood. Regular exercise can gradually help you feel less anxious, which could decrease the frequency or intensity of panic episodes.

Alert someone

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If panic attacks occur regularly in the same area, such as a job or social setting, it may be good to notify someone and let them know what type of assistance they can provide if it happens again. It might be helpful to inform someone else if an attack occurs in public. They might be able to find a calm area and keep people from swarming there.

A panic attack is a common occurrence where a person suddenly feels uncomfortable and out of control of a situation, perhaps without understanding why. There are techniques to control panic attacks, which can happen suddenly and have a big influence on your everyday life. An underlying problem that may potentially be treated is panic and anxiety disorders.

Consult your physician if you are worried about panic attacks. They can assist you in developing an appropriate plan to treat the symptoms and lessen their severity. Counselling and prescription drugs, including antidepressants, may be used in this situation.