Sunday, July 2, 2017


Panic attacks are always scary and it is important to know what to do during a panic attack. Panic attacks mostly begin when one is undergoing periods of stress above the normal, which also is not good for your blood pressure.  It could be an accumulation of several things. The high levels of stress spill into a panic attack. One’s panic attacks can be as a result of losing a job, illness of your own or of a loved one and even relationships.
What to do during a panic attack is to stop the panic attacks. However, stopping them is not about eliminating all the panic but rather taming it so that it only occurs when it really needs to. The scary symptoms such as increased breathing, sweating and shaking would be just perfectly normal when working out in the gym.
We breathe fast and our pulse increases because the body produces responses that can aid us during exercise. These symptoms only feel weird when they happen at a time that we are not doing any exercise. Our palms sweat, and when the sweat dries up, our hands will have better grips needed to climb up trees or even hold weapons.
The feeling of throwing up or going for a long call will assist in putting off a potential predator from harming you. All these reactions happen in extreme conditions and situations. However, they feel uncomfortable when they occur while driving, in a restaurant or studying. In this article, you will find useful tips on what to do during a panic attack.
Deeply breathe
In the event that you have a panic attack, deep breathing can aid in stress reduction and supply oxygen to your brain to help you focus. When you suspect that a panic attack is on its way, stop and slow down your breathing. At first, try holding your breath as this aids in reducing the feeling that you are unable to breathe.
After holding your breath, slowly begin breathing from your diaphragm. Put one hand on your chest and the other on your tummy. You will feel your tummy rise and fall as you breathe. Also, take a few seconds to inhale through your nasal path. Hold the breath for a few seconds then slowly exhale through the mouth.
Go on breathing deeply for a few minutes until you realize a difference in your muscle relaxation and thought clarity.
Focus on your senses
This is also what to do during a panic attack. Your feelings may seem mixed up. You will likely feel different sensations at one go. This occurs because the body has activated the sympathetic nervous system to fight or take flight. This situation will increase the heart rate as well as breathing. Moreover, your muscles will be tensed and the flow of blood will be constricted.
You need to take time and slow down as you notice each of your sensory experiences. This process will assist your brain in getting out of its automatic reaction. Take an inventory of what is happening at that particular moment without judging. Also, remind yourself that these are products of anxiety. Tell yourself that the symptoms such as sweating are temporary, and they will soon end.
Rather than running, stay where you are.
Practice progressive relaxation of the muscles
This is what to do during a panic attack by going through your body while tensing and relaxing each group of muscles. This will assist you in achieving two things. It will make you focus on something else as well as relaxing your muscles. Tense the muscles for a few seconds then release the pressure. Some of the muscles that one can tense and relax are the jaws, arms, stomach and buttocks.
Do not let the panic control you
You should take back control. Panic is powerful but dumb. In other words, panic has no idea of what to fear, so it takes the lead from an individual.
Avoid running to stop panic attacks
If you are in a shop, and you panic, then run away, your response will conclude that all shops are life threatening. Naturally, we always avoid dangerous situations. And the more we avoid a situation, the greater the fear becomes. The more normal you behave, the lesser the chances are of the panic getting to you.
Stop panic attacks by behaving normal
Make an effort to behave as if nothing is wrong. When you do this, the panic will have no effect on you and it will drift away. You will trick it that it does not affect you.
Do not stop thinking
Think as you do something that is methodical. When panic attacks you, the thinking part of the brain goes to sleep.
Make use of the AWARE technique
You need to make one for yourself and carry it around. In case you feel the panic kicking in, take it out, read it and follow the instructions. AWARE stands for:
A- Accept the anxiety and do not try to fight it.
W- Watch the anxiety. Think of it as being outside your system and you are observing it.
A- Act in a normal way. Get on with your activities as if nothing is happening.
R- Repeat the above steps until you feel relaxed again.
E- Expect the best. If you do this, you will get out of your panic faster.
Do not prepare to panic
Relax deeply with eyes closed and forget about panic. Panic is fueled by misusing imagination; so, learn how to put your imagination in a productive manner.

If you follow the above tips, rest assured that you have all the required tools to arm yourself with regarding what to do during a panic attack.


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