You can have a panic attack anywhere, at any place and at no specific time.
Approximately 13% of people suffer from panic attacks in their lifetime. With high chances of recurring attacks after the initial attack. Panic attacks can negatively affect the quality of life. With people fearing an attack.
Panic attacks can last anywhere from minutes to hours. They also take a heavy toll on the body. If you have been suffering from panic attacks, you can learn these tips to stop panic attacks.
Learn about your triggers
Some people have specific places such as enclosed spaces or objects such as sharp blades that can trigger a panic attack. Avoiding these triggers can reduce the number and intensity of panic attacks.
Knowing if you are having a panic attack
Prevention is better than cure. We all know that to be true. Knowing when the signs of a coming panic attack and stopping it in the track.
Feeling your heart pounding, a sudden surge of fear, sweating, breathlessness, chest pain, trembling in your hands, and dizziness. These are physical signs often present before a panic attack. Recognizing these signs can help you stop panic attacks.
Find a peaceful spot
If you feel a panic attack starting, find a peaceful spot around you. Being in the middle of a crowd or near a busy place might overstimulate you and can also be dangerous if loss of consciousness occurs near stairs or moving traffic.
Sitting or being in a quiet place will help you focus and calm down your feelings.
Diverting your focus
Focusing on a physical object can pull you out from sinking deeper into a panic attack. The sensation of touch can override other stimuli in the environment. This helps ground you and directs your focus to the object. How it feels on touch, its shape and texture all such aspects can break through the storm of thoughts inside your head.
Keeping a familiar object that helps you calm down. It can help stop panic attacks in future. The object can be a small ball, toy, stone or piece of jewellery.
Playing a game
A novel therapy to stop panic attacks has been studied. The approach uses a cellphone to play a chess game. This has helped stop panic attacks in several people in the study. Playing a game of chess with the right level of difficulty before or during the panic attack, can reduce the intensity of the attack. Regular use of this method may help cure the condition.
Practice deep breathing
Deep breathing techniques can help stop a panic attack. Breathlessness usually occurs before and during a panic attack because of rapid breathing. Rapid breathing for longer durations can heighten the feeling of anxiety and lead to loss of consciousness.
Controlling your breathing and taking slow measured breaths can help you calm down. Concentrating on the pace and feeling the air move in and out of your body on inspiration and expiration.
For some people, it can worsen the panic attack. Shift to other techniques if deep breathing does not work for you.
Keep in mind, it will pass
Keep reminding yourself that the panic attack will pass. The thought will reassure you and help stop the panic attack.
Take medications
If you have been prescribed medications by a doctor to control panic attacks, keep them with you. These medications can help control your heart rate, breathing and reduce your blood pressure.
Take those medications if you feel the signs of the panic attack worsening.Some medications can prevent a panic attack from occurring.
But they can be highly addictive, follow the instructions carefully. Do not take these medications with alcohol or drugs containing opioids. They can have life threatening side effects.