Panic attacks: what is it and what to do

3.8.2022 0

A panic attack is a sudden attack of intense fear that causes serious physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When they happen, a person feels like they are losing control, going crazy or might die. Outwardly, it often looks like a heart attack.

Panic attacks usually start suddenly, without warning. They can come at any time - while driving a car, in a shopping mall, while sleeping or in a business meeting. Panic attacks have many variations, but symptoms usually peak within a few minutes.

Panic attacks usually have some of these signs or symptoms:

  • a sense of death or impending danger
  • fear of loss of control or fear of death
  • a sense of unreality or alienation
  • fast, rapid heart rate
  • shivering, chills, trembling limbs
  • sweating
  • shortness of breath or lump in the throat
  • fever
  • nausea
  • abdominal cramps
  • chest pain
  • headache
  • dizziness, dizziness, weakness
  • numbness or tingling

What to do if you have a panic attack?

A panic attack can happen suddenly and happen to a person at the workplace, in public transport, etc.

To overcome a panic attack, doctors advise an exercise "Breathing on 5":

  • take a breath on the count of 5;
  • hold your breath for 5 seconds;
  • exhale to the count of 5;
  • repeat 5-8 times.

The next exercise, which can help a person calm down breathe in a paper bag. If you already know that you may have a panic attack, it makes sense to carry it with you.

You may have seen it done while watching American movies. The idea is that during a panic attack, our body becomes oversaturated with oxygen and breathing into a bag can help reduce the oxygen concentration and calm the symptoms of the attack.

Also useful equipment "Here and now".

These are techniques that help a person in a state of strong but unreasonable anxiety to return to reality.

For example:

  • touch three objects, feel their shape, texture and temperature;
  • look at 5 random objects and think about each one separately;