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How to deal with panic attacks

Panic Attack

A panic attack is a sense of sudden and intense anxiety.

Panic attacks may have physical symptoms, together with shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.The symptoms of a panic attack are usually not harmful however could be very scary.

They can make you feel as if you might be having a heart attack, or that you’re going to collapse and even die.

Most panic attacks last somewhere from 5 minutes to half an hour.

Tips on how to deal with a panic attack

Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science on the University of Bath, says it is necessary to not let your fear of panic attacks control you.

“Panic attacks always pass and the symptoms are usually not an indication of something harmful happening,” he says. “Tell your self that the symptoms you are experiencing are caused by anxiety.”

He says do not search for distractions. “Ride out the attack. Attempt to keep doing things. If doable, do not leave the situation till the anxiety has subsided.”

“Confront your fear. If you don’t run away from it, you are giving your self an opportunity to discover that nothing’s going to occur.”

As the anxiety begins to pass, begin to focus on your surroundings and proceed to do what you were doing before.

“If you’re having a brief, sudden panic attack, it may be useful to have somebody with you, reassuring you that it’s going to pass and the symptoms are nothing to fret about,” says Professor Salkovskis.

Breathing exercises for panic attacks

If you’re breathing rapidly throughout a panic attack, doing a breathing exercise can ease your other symptoms. Do this:

  • Breathe in as slowly, deeply and gently as you possibly can, via your nose.
  • Breathe out slowly, deeply and gently via your mouth.
  • Some folks find it useful to count steadily from 1 to five on every in-breath and every out-breath.
  • Shut your eyes and focus on your breathing.

You should start to feel better in a couple of minutes. It’s possible you’ll really feel drained afterwards.

Go to the No Panic web site for additional breathing exercises to calm panic.

Methods to stop panic attacks

“It is advisable to attempt to work out what particular stress you could be under that could make your symptoms worse,” says Professor Salkovskis. “It is essential not to restrict your movements and day by day activities.”

  • Doing breathing workouts daily will help to prevent panic attacks and relieve them when they’re occurring.
  • Regular exercise, particularly cardio exercise, will assist you to handle stress levels, release tension, improve your mood and increase confidence.
  • Eat regular meals to stabilise your blood sugar ranges.
  • Keep away from caffeine, alcohol and smoking – these could make panic attacks worse.
  • Panic support groups like No Panic have helpful advice about how one can effectively handle your attacks. Knowing that other people are experiencing the same feelings might be reassuring.
  • You’ll find mental health apps and tools in the NHS apps library.

Psychological therapies

Psychological therapies like cognitive behavioural therapy (CBT) can determine and change the adverse thought patterns which might be feeding your panic attacks.

You can refer your self on to a psychological therapies service with out seeing a GP.

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