The 4 Keys To Overcome Panic Attacks

The keys to overcoming Panic Attacks

Surely you have heard about panic attacks and you may have even experienced one at some point. Although the most common thing is to experience one or two panic attacks throughout life, on some occasions these can become recurring experiences, generalizing the fear of suffering it again to practically all situations in life. When this happens, we can also talk about panic disorder.

Often, people affected by panic attacks describe the sensation as a sudden storm that breaks inside them, causing an avalanche of physical and emotional symptoms. Normally they arise without warning, people who experience them can associate places with moments in which they have experienced panic attacks, and can develop avoidant behaviors in different and specific spaces.

Panic attacks alone are not life-threatening; You cannot die from a panic attack, although sometimes the symptoms are so intense that they can make you think otherwise. These generate a lot of fear and significantly affect your quality of life. Always remember to consult with a mental health professional if you are experiencing recurring panic attacks.

In this article we are going to comment on some keys to overcome panic attacks that can be useful to you, but remember that you cannot use these tips as if they were part of therapy; It is important to find a personalized solution for you with the help of healthcare personnel.

Recognizing symptoms quickly is essential

As presented in the previous section, panic attacks include a fairly wide range of symptoms. Therefore, to learn to identify panic attacks when they occur, it is important to be aware of their characteristic symptoms and, through recognition, learn to cope with this experience. Panic attacks can vary in intensity and duration, but in general, these physical and emotional symptoms occur abruptly and overwhelmingly.

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1. Physical symptoms

During a panic attack, the body has a reaction to a danger or alarm that does not have to exist, resulting in intense physical symptoms. You may experience rapid and strong palpitations, excessive sweating, involuntary shaking or shaking, feeling short of breath or difficulty breathing, tightness in the chest, and nausea. It is common to feel that the heart is beating very fast and this can be frightening and make people who experience it think that they are living a near-death experience thus increasing anxiety.

2. Emotional symptoms

On an emotional level, panic attacks generate a very overwhelming feeling of fear and intense anguish. You may feel an irrational fear of losing control, feeling like you are going crazy or that you might die. The feeling that something horrible is about to happen is very suffocating and despairing; Anxiety is responsible for all your emotional reactions.

3. Cognitive symptoms

During a panic attack and mainly due to the combination of physical symptoms and emotionality experienced, cognition can also be affected. This includes experiencing catastrophic thoughts and an overwhelming sense of unreality or disconnection from real life. Racing thoughts and difficulty concentrating can increase the insecurity and vulnerability experienced.

4. Behavioral symptoms

From a panic attack, behaviors and behaviors can develop that fundamentally have the objective of avoiding places or situations that are feared could trigger another similar attack. This avoidance can negatively affect daily life, limiting activities and generating a greater cycle of anxiety.

How to overcome panic attacks?

Overcoming panic attacks takes time, patience, and commitment to yourself. Fortunately, there are several effective strategies that can help you cope and reduce the frequency and intensity of these episodes. In any case, remember to go to a health professional to receive an individualized diagnosis and treatment tailored to you. Below, we present some keys that can be useful to overcome panic attacks:

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1. Panic education

Know how panic attacks work and understand that, although they are intense, they are temporary and do not cause permanent physical damage, it is the first step towards overcoming it. Do your research and familiarize yourself with the topic, and if possible, seek reliable information from medical sources or mental health professionals.

2. Relaxation and breathing techniques

Learning relaxation techniques, such as meditation and deep breathing, can help you reduce anxiety and calm your mind during a panic attack. Try the 4-7-8 breathing technique: inhale deeply for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Repeat this process several times until you feel a sense of calm.

3. Establish daily routines

Maintaining a structured routine can give you security and predictability, reducing the uncertainty that can trigger anxiety. Be sure to include time for self-care, physical exercise, and activities you enjoy. Avoid excessive self-demand; Don’t judge or punish yourself for having panic attacks. Accepting that it is a natural reaction will allow you to approach the situation with greater compassion for yourself.

4. Social support

Share your experiences with friends, family or support groups. Sometimes talking about what you’re feeling can help ease the emotional burden and allow you to gain different and encouraging perspectives. In addition, surrounding yourself with people you trust and who care for you is very positive to feel protected in case you are afraid of experiencing a panic attack.

The importance of professional help

Each case is unique and it is important that, if panic attacks hinder your everyday life, you have psychotherapeutic support. If panic episodes persist and none of the techniques or keys presented above are helpful for you, don’t blame yourself or feel like you’re doing it wrong.

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Don’t hesitate to seek professional help ; With the right support and your personal commitment, you will achieve a calmer life and stay away from panic attacks.