Tips To Overcome A Panic Attack: What To Do, In 5 Keys
The panic attack can become a psychological alteration that seriously compromises the quality of life of those who suffer it.
In this article we will see what this phenomenon consists of, and we will explain several tips to overcome a panic attack taking into account all the scientific knowledge that has been generated about it.
A panic attack, also known as a panic attack, is the sudden appearance of a psychological state characterized by hyperarousal and a feeling of fear and general discomfort The person who experiences it experiences firsthand a relatively brief period, lasting a few minutes, and which usually reaches its peak intensity around 10 minutes after the onset.
It is an alteration that causes psychological and physiological symptoms that is, it produces changes in the way of thinking and feeling, but also in more basic biological processes, such as blood pressure.
In fact, during panic attacks the heart rate increases greatly, and tremors and cold sweats usually appear, while catastrophic thoughts arise (that is, we assume that the worst will happen or even that our life is in danger) and We enter a state of hypervigilance and extreme sensitivity to stimuli, as well as difficulty breathing well.
Of course, these symptoms do not correspond to what is objectively happening, and in fact panic attacks can occur in practically any context: in line at the supermarket, sunbathing, etc.
There is no apparent reason that alone justifies the triggering of this intense discomfort What can happen is that we have been suffering from the cumulative effect of several worries that keep us anxious for a period, and that a certain harmless or unproblematic event facilitates the expression of the panic attack with all its typical symptoms.
All of these symptoms tell us about the nature of the anxiety crisis, which is part of a set of psychological disorders known as anxiety disorders, in which we also find, for example, phobias.
How to overcome a panic attack?
These are useful tips on how to overcome a panic attack.
1. Go to the psychologist
The first advice has to do with prevention and carrying out a psychological intervention This first step makes it easier for us to face anxiety crises and, at the same time, to help them manifest themselves less frequently, eventually disappearing.
In addition, in the psychologist’s consultation you will also be able to resolve your doubts about what is happening to you and you will receive training to know what exactly to do in each case. The tips for managing a panic attack that you will see below should be seen as a parallel aid to this psychological intervention.
2. Learn to recognize the symptoms
The moment you see that the anxiety attack is manifesting itself through its symptoms, focus on the task of writing down how you feel, both emotionally, cognitively and physiologically Write down the order in which these changes occur, the content of your thoughts, your way of experiencing your emotions, etc.
When the panic attack is over, try to continue completing that mini-report as soon as possible, without letting you forget relevant information.
These self-records can help you a lot to recognize immediately when a panic attack is going to occur so that in the future you will have better preparation, and they will also be very useful for psychologists who monitor what happens to you.
3. Find a place where it is calm
When you notice an anxiety attack starting to occur, Find a relatively calm place where you can be It is important to highlight the “relatively”: you should not become obsessed with finding the quietest and most lonely area of the neighborhood, because the feeling of urgency would fuel the anxiety disorder even more.
If you are with more people, you should not try to keep that area away from those people if that is going to make us run or start searching frantically. It’s okay to be vulnerable during a panic attack, a phenomenon that is very common and has happened to many people at some point in their lives, so they may even understand you perfectly.
4. Don’t pretend that the problem is not there
Trying to act as if we were not going to go through an anxiety attack is not the solution, and in fact it will only make us feel more vulnerable to the symptoms of this disorder. It must be assumed that Certain measures must be taken to manage this discomfort, interrupting everything we were doing before the first symptoms appeared.
Therefore, once you are in the quiet area, forget about your responsibilities or social interactions during this brief period of minutes, and if you feel that you prefer to be alone, communicate this to whoever is with you without worrying about what they may think; They will understand it.
5. Focus your attention on breathing
Panic attacks cause your focus to act erratically , reacting excessively to any stimulus, memory or mental image that has a certain component capable of generating anxiety. For example, a car alarm suddenly ringing in the distance, a painful childhood memory, etc.
Something that can help you not feed these sources of fear is to focus on something very specific and simple: your breathing. To do this, there is nothing better than learning controlled breathing techniques, something that you will probably practice in psychotherapy sessions and that is also included in some relaxation exercises.
When you focus on breathing properly, you not only help your body oxygenate; You also cushion the blow of a panic attack.
