How to deal with a panic attack on your own

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Frequent panic attacks for no apparent reason significantly impair quality of life. They have a bad effect on the psycho-emotional state, since they can overtake a person at any time of the day or night. There are many ways to deal with panic attacks on your own and to get rid of the attacks.

What is a panic attack

A panic attack is a sudden surging fear of death or a heart attack at a time when there is no real threat to human life and health. This condition is uncontrollable. It occurs as a result of hormonal imbalance, when the level of the stress hormone increases sharply in the body, while the blood vessels are narrowed.

A high level of adrenaline provokes physiological manifestations:

• rapid pulse;
• fainting;
• profuse sweating;
• feeling short of breath.

The person is overcome with great anxiety. He does not understand well where he is and what is happening to him. Most attacks are short - up to 20 minutes, but in some cases they can last for 2 hours. The reasons for the outbreak of panic are different:

• nervous strain;
• unresolved problems;
• alcohol dependence, smoking;
• prolonged depression;
• chronic fatigue;
• lack of physical activity.

If there are no chronic ailments, then this condition is referred to as psychosomatic diseases. It does not carry a real threat of heart attack, death, fainting.

If a physiologically healthy person is haunted by panic attacks, he needs to pay attention to his mental state and consult a psychotherapist.

The first signs of incipient panic

Panic attacks always start unexpectedly, often last no more than 20 minutes, and then suddenly disappear. This condition may not depend on other pathologies or accompany diseases of the heart, blood vessels, endocrine system, neurotic disorders. The first signs of impending panic:

1. Psychological - manifested by an unreasonable feeling of horror. A person thinks that he can suddenly die from a heart attack, suffocation or stroke. He feels a lump in his throat, he cannot concentrate his gaze on one point. Night attacks are accompanied by a sharp awakening. Reality is perceived in a distorted form.
2. Physiological symptoms are expressed by lack of air, tachycardia, excessive sweating, dry mouth, and dizziness. Diarrhea, increased urination, and increased blood pressure are also common symptoms.

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All these signs appear suddenly, then intensify intensively. It seems to a person that the surrounding world is fraught with a threat. Thoughts in my head are confused. The patient does not know what caused the fear. He may feel pain in his heart and think he is dying of a heart attack.

In a state of strong anxiety, a person can make an attempt to hide or run away, but it also happens vice versa - fear and horror do not allow to move from the place, the patient is seized with numbness.

The attack ends as unexpectedly as it begins, leaving a feeling of severe fatigue and hopelessness. Having experienced this condition more than once, people often want to know how to cope with a panic attack on their own.

How to cope without assistance

Panic attacks often begin to bother a person who is experiencing psychological discomfort. At this time, he cannot relax, rest normally, control his emotions. Before the onset of an attack, patients may feel tired, sleep poorly. When you feel the first symptoms, you must:

• if possible, change the environment - go out into the fresh air, walk quickly or run;
• make a phone call to a loved one;
• if an attack happened in transport, you need to be distracted by switching your attention to external objects;
• pinching yourself or pulling your hair.

The main thing is not to focus on experiences. At home, you can start singing loudly or reciting positive poems. Do a series of simple physical exercises, take a contrast shower. You can concentrate on surrounding objects, sounds, tactile sensations.

Normalization of breathing helps to cope well with panic:

• you need to take a deep breath through the nose;
• hold the breath;
• take a full long exhale through the mouth.

By this principle, you can breathe with your stomach. Hands are placed on the stomach, inflate it as you inhale, and draw it in as you exhale. To normalize breathing, a paper bag is often used. It must be applied to the face, closing the nose and mouth. It is necessary to breathe in the bag, making slow inhalation and exhalation, until normal breathing is restored. If you don't have a bag at hand, you can breathe into your folded palms.

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How to help a loved one

There are simple ways to help a person cope with a panic attack. First of all, you need to maintain calmness, provide emotional support and provide body contact. A loved one can be hugged, and a stranger can be held by the hands. It is important to turn your attention to yourself.

At the same time, you need to look him straight in the eyes and show by your example how to normalize breathing. It is necessary to authoritatively state that this condition will pass quickly, which will not harm physical health. You can give a person sedatives: tincture of motherwort or valerian.

Light massage of the neck area and fingers will relieve muscle tension, help to relax, and eliminate anxiety.

Body contact helps to eliminate anxiety, helps to cope with an attack of fear. If after a panic attack the patient does not feel well, then it is necessary to call an ambulance or deliver him to the clinic to clarify the diagnosis and treatment.

Expert advice

To get rid of panic attacks, you need to take preventive measures. Experts first of all advise to eliminate the factors that provoke seizures. It is important to be able to withstand stressful situations.

How to cope with a panic attack on your own and prevent it from recurring:

1. Normalize sleep. You need to sleep 8 hours, go to bed at the same time, preferably before 23:00.
2. Observe the daily routine. The schedule should be designed in such a way that there is time for rest.
3. Eat right: eat healthy foods, include more vegetables and fruits in your diet.
4. Refuse alcohol, nicotine, caffeinated drinks. It is best to drink herbal tea with a calming effect.
5. Minimize stressful situations. It is necessary to keep emotions under control, to be able to analyze your actions. Don't compare yourself to others. Choose positive people for communication, devote time to your favorite activities.
6. Exercise physical activity. Sports activities improve mood, relieve emotional stress, and lower the level of stress hormones. In summer it is good to go hiking and cycling. In winter, you can use the pool, ski.
7. Do breathing exercises. This will help you quickly stabilize your well-being at the first signs of an attack.

Medication can only be prescribed by a doctor after identifying the cause.

To normalize the mental and physical condition, psychotherapists advise to meditate. You can learn professional practices or use simple techniques at home. Using these preventive measures can help improve mental health and relieve panic attacks.

Outcomes

1. A panic attack can even happen to a physically healthy person and cause him psychological discomfort.
2. Panic symptoms are psychological and physiological. They pass as suddenly as they appear.
3. You can deal with an attack without assistance.
4. To help another person, you need to establish tactile contact with him and provide emotional support.
5. For the prevention of panic attacks, it is necessary to observe the regime, eat right, lead a healthy lifestyle, listen to the advice of specialists.