Panic attacks are more than anxiety. Panic attacks can come on suddenly with no warning signs. Have you ever faced a time when you felt so overwhelmed your heart rate increased, you had a hard time breathing, or you felt hot/sweaty? These may be signs that you have experienced a panic attack. Symptoms of a panic attack can be very intense and scary. Once we have faced a panic attack or many panic attacks, we tend to avoid places or things that we think are causing the panic attacks.
Even if you yourself do not experience panic attacks, it is still important to know the signs so that you can help others who may experience a panic attack. Learning to control our stress levels and our reactions to stress and anxiety can help us reduce the chances of a panic attack.
Symptoms of a panic attack:
- Increased heart rate
- Shortness of breath
- Chest pain
- Nausea
- Feelings of being hot
- Lightheaded or dizziness
Steps to address panic attacks:
- Stay where you are
Stay where you are and do not move around. Take time to reflect on what is occurring and tell yourself that this is only temporary and will pass.
- Use the 2-4-7 technique to control breathing
During a panic attack our breaths become short, which causes the dizziness and even chest pain. Learn to control your breathing by breathing in for two seconds, holding for four seconds, and breathing out for seven seconds.
- Focus on something that comforts you
Instead of focusing on what caused the panic attack, try to focus on something comforting like essential oils, a happy memory, a safe space, etc. This comforting visualization helps stop the symptoms of a panic attack quicker.
Techniques such as physically touching something, smelling essential oils, or eating something sour can help us stay grounded and in the present. When a panic attack occurs, grounding can help us from becoming overwhelmed by the thoughts in our head and focus more on what is happening right in front of us.
- Review your triggers
Knowing what caused the panic attack can help us reduce the attacks in the future. Triggers can be little things such as a smell, picture, or sound. It can also be bigger things such as places or people.
- Get help
Ask for help from a loved one or therapist. Others around us may be able to help us see the signs and triggers of our panic attacks, as well as ways to address the panic attacks. The more frequent the attacks occur, the higher your chances are of having a panic disorder that needs to be addressed.
Panic attacks can be more common than we think. If you struggle with panic attacks or a panic disorder, reach out for help from a trained therapist to help overcome what is causing these attacks. Work on lowering your stress levels and increasing your mental and physical health and well-being to help lower the chances of a panic attack. Most individuals who experience a panic attack are not aware what it is that they are experiencing, which makes these instances more fearful. Do your research and be willing to help others who may be experiencing panic attacks.
Know the signs, whether that be chest pain, increased heart rate, etc. Breathing and grounding techniques are very beneficial for those who are experiencing panic attacks. If we are aware of what triggers our anxiety, we can have a better chance at understanding what is causing the panic attacks. If your panic attacks become more frequent, this is a sign that you should reach out to a doctor or mental health professional for help.
