How to deal with panic attack

This information will helpful for those who are struggling with immense fear, phobia and panic attack, this knowledge will give you a deep drive for how to deal with panic attack.


What Is Panic Attack?

A panic attack is a sudden period of intense fears that may you experience for some time but without the presence of danger. It may include shortness of breathing, and you’ll also feel you’re dying or going to be crazy. Panic attacks often strikeout of the blue, with none warning, and sometimes with no clear trigger. They’ll even occur when you’re relaxed or asleep.

A panic attack could also be a one-time occurrence, although many of us experience repeat episodes. Recurrent panic attacks are often triggered by a selected situation, like crossing a bridge or speaking in public—especially if that situation has caused a panic attack before.

Usually, the panic-inducing situation is one during which you are feeling endangered and unable to flee, triggering the body’s fight-or-flight response.

Anyone can experience a panic attack. An attack can sometimes be triggered by a specific event, but these attacks can also be a symptom of anxiety disorders like panic disorder or agoraphobia


Riya’s had her first panic attack at age of 16, and the frequency of the attack has been increased. She scared a lot from public places, can even speak publically. She never knows when or where she’ll suffer an attack, but she’s scared of having one publicly. Consequently, she’s been staying home after work, instead of going out with friends. She also refuses to go in the elevator for work; she is being trapped into fear. She will avoid the situation because she did not want a panic attack. Panic attacks are sudden and involved a deep feeling of fear. This can lead to having serious physical as well as emotional problems or symptoms.

Symptoms Of Panic Attack:

  • a racing or pounding heartbeat
  • chest pain
  • dizziness or lightheadedness
  • hot flashes or chills
  • nausea
  • numbness or tingling in the extremities
  • shaking
  • shortness of breath
  • stomach pain
  • sweating
  • the feeling of being choked or smothered

Causes of Panic attack:

Panic attacks can be expected or unexpected. Unexpected attacks have no apparent triggers.

Anxiety attacks and expected panic attacks may be triggered by:
  • work pressure/work stresses
  • societal pressure
  • Car driving
  • A large amount of caffeine
  • Excessive consumption of alcohol or drugs
  • chronic conditions or chronic pain
  • medications or supplements
  • excessive fears of objects or situations
  • Past memories/past trauma

Self-help Tips For A Panic Attack:

No matter how powerless or out of control you’ll feel about your panic attacks, it’s important to understand that there are many belongings you can do to assist yourself. Self-help techniques can make an enormous difference in helping you overcome panic.

Learn about panic and anxiety – Simply knowing more about panic can go an extended way towards relieving your distress. Read abreast of anxiety, panic disorder, and therefore the fight-or-flight response experienced during a scare. You’ll learn that the sensations and feelings you’ve got once you panic are normal which you aren’t going crazy.

Avoid smoking, alcohol, and caffeine – These can all provoke panic attacks in people that are susceptible. If you would like to help to kick the cigarette habit, see the way to Quit Smoking. Also, take care with medications that contain stimulants, like diet pills and non-drowsy cold medications.

Learn how to regulate your breathing– Hyperventilation brings on many sensations (such as lightheadedness and tightness of the chest) that occur during a scare. Deep breathing, on the opposite hand, can relieve the symptoms of panic.

By learning to regulate your breathing– you’ll calm yourself down once you begin to feel anxious. And if you recognize the way to control your breathing, you’re also less likely to make the very sensations that you’re scared of.

Practice relaxation techniques– When practiced regularly, activities like yoga, meditation, and progressive muscle relaxation strengthen the body’s relaxation response—the opposite of the strain response involved in anxiety and panic.

Connect face-to-face with family and friends.- Symptoms of hysteria can go to pot once you feel isolated, so reach bent people that care about you on a daily basis. If you are feeling that you simply don’t have anyone to show to, explore ways to satisfy new people and build supportive friendships.

Exercise regularly -Exercise may be a natural anxiety reliever so attempt to get cracking for a minimum of a half-hour on most days (three 10-minute sessions is simply as good). Rhythmic aerobics that needs moving both your arms and legs—like walking, running, swimming, or dancing—can be especially effective.

Get enough restful sleep- Insufficient or poor quality sleep can make anxiety worse, so attempt to get seven to nine hours of restful sleep an evening. If sleeping well may be a problem for you, the following pointers to getting an honest night’s sleep can help.

Medical Treatment for Panic Attack –

A doctor or psychological state professional can tailor treatment to assist individuals to affect anxiety or panic attacks. People debating whether to hunt treatment often wonder:

Can therapy work?
Engaging in therapy can help to spot triggers and manage symptoms. Therapy also aims to assist people to simply accept their pasts and work toward their futures.
One type, called cognitive behavioral therapy, could also be especially helpful for people with anxiety and panic disorders.

Does medication really help:
Medication can reduce symptoms for people facing severe anxiety attacks or recurrent panic?  It is often utilized in conjunction with therapy or as a stand-alone treatment.
A doctor may prescribe:
• anti-anxiety drugs
• antidepressants
• benzodiazepines

If you are facing panic attacks regularly, it is always better to consult with doctors. Perhaps, these self-help techniques are very beneficial to improve your symptoms.

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