5 Approaches To Halt a Panic Attack
Imagine this: you are at work and your heart is racing as you look at the clock. Your shift is almost coming to an end but so is the project’s deadline. Your palms begin to sweat, you can’t focus and you’re dizzy. You may be experiencing a panic attack.
At times, it may feel like you’re about to die and unfortunately, this too is a symptom. It can’t be tricky because panic attacks do not assume a physical manifestation at onset, like for instance a seizure or a heart attack.
Panic attack occurs when the body is responding to stress overload. Factors that act like a catalyst towards physiological stress are blood sugar crashes and caffeine.
Some research has discerned how information and genetic predisposition played roles in the occurrence of panic attacks.
Genetic or not, if you are experiencing attacks at times here are some tips to consider so you don’t feel fall victim to more future attacks:
1. Reassess your diet.
Are you consuming too much caffeine and or sugar? It should be common knowledge that these two ingredients create an upsurge of stimuli. This stimuli cause too much stress responses in the body.
Take the time to think through what you are putting in your body for nourishment. Consider keeping a food journal and at the end of the week evaluate what you can do to realistically cut down on the caffeine in or sugar.
2. Make adequate sleep a prime requirement.
Considering the health benefits of a proper amount of sleep, rethinking how to maintain sleep is another hassle. We often lie in bed sometimes with our phones distracted by the feeds or our inner thoughts. We end up getting a little too comfortable staying up as the hours passed but it is to our detriment when we allow this to happen.
Sleep provides the restorative power of regeneration for the body. By focusing on our sleep, we can best restore from the stress response. Another aspect to consider is going to bed an hour earlier than usual to prep your body for a deep slumber. Power off the cell phone and relax your muscles in bed. Take a few calming breaths and meditate until you fall asleep. Sleep start time is typically at 10:30 PM for the average adult.
3. Since we are discussing breathing.
When you are experiencing a panic attack, you are likely to take quick shorter breaths. These shorter breaths can be overwhelming because it only serves to induce anxiety, even a panic attack.
Rather than subject yourself to worry, just take a long breath in and out and keep affirming to yourself that you are capable of getting out of this panic attack. It may not be easy at first but the idea is to take control of the situation as best as you can.
4. Start doing something peaceful.
Managing a high-level of unease like anxiety requires that you start a peaceful practice. These practices can be journal writing, taking long walks, doing yoga or meditation. Doing one of these activities a day can lower anxieties so that your mind stays occupied with something mindful.
If you are unsure as to what activity to do, think back to something that didn’t take much energy to do but relaxes you. This will reveal a bit of insight as to what piques your interest.
5. Ask yourself, “Has my anxiety originated from a past traumatic episode?”
Anxiety and panic attacks can be considered triggers from some type of episode or event that happened in your life so address the underlying anxiety issue head on. Some physicians recommend cognitive behavior therapy or CBT for patients because it is helpful to improve the anxiety.
These types of therapy treat issues and boost happiness by remodeling malfunctional behaviors emotions and thoughts. CBT focuses on solutions and empowers the patient to dispute deformed perceptions and transform their patterns of behaviors.
So if you experience panic attacks, take time off. Reassess what is off in your life, consider these approaches and allow yourself to heal. You got this!