What is Panic Attack? 10 Ways to Control Panic Attacks
What is a Panic Attack? – Introduction
What is Panic Attack – Millions of People deal with the feeling of anxiety or panic attacks daily. Everybody encounters panic attacks sooner or later in their lives. These can occur at any time anywhere, at the mall, while driving a car, in the middle of a business meeting, and even during sleep. A panic attack may be triggered or begin unexpectedly without warning, and it may last from seconds to minutes to hours.
But don’t worry, in this post, we are going to talk about simple ways that you can try at home.
When a person has a panic attack, his/her heart starts pounding very fast Heartbeat. So fast, that you feel that heart is going to jump out of your body. The person gets blank, everything freezes and fear of death comes in. Fear of losing something comes in, and that makes the whole personality totally into a state which would call it a statue. Nothing moves. It’s like you are nothing but dead standing in front, it goes to that extent and that is very harmful because with such a panic attack you will notice that every muscle of your body goes into pressure. Let’s understand what is a Panic Attack?
What is a Panic Attack?
Panic attacks are a group of physical and mental wellness indications that happen at the same time. Panic attacks are quite serious episodes of anxiety. Due to the intense physical sensations and panic attacks, people can feel like they’re dying, having a heart attack, losing control, or going crazy. Panic attacks may occur occasionally or maybe frequently. Panic attacks are not life-threatening but can be very frightening. As a result, the person who has repeated panic attacks often get worried about having another attack and may make changes to their lifestyle which can severely affect routine activities and overall quality of life. Some people refuse to leave their house or avoid certain situations that remind them of their previous attacks.
Few indications are beating heart, trouble breathing, chest pain, feeling dizzy or light-headed, and blurred vision. People also feel fear, like something awful is about to occur.
A panic attack, coming on the pressure of everyday life can be quite immense. You might be dealing with struggling to pay the bills, getting pressure from family, or worried about your health, and it can often seem like, there’s always something bad just around the corner, waiting to jump out at you. So, an ever-increasing number of people are becoming very anxious and often having panic attacks. Anxiety disorder affects millions of people in the world, and it’s one of the most common mental health issues so if you are having problems with anxiety yourself.
Most common symptoms of anxiety and panic attacks:
- Sudden temperature changes
- Chest pain
- Nausea and dizziness
- Overwhelming feelings
- Trembling and the Shaking
- Rapid heartbeat
- Felling of Choking
- Shortness of breath
10 Ways to control Panic Attacks
1. Physical exercise
It has a massive positive impact on not just our bodies but also on our minds. Most people experience great emotional pressure during, and after exercise. This is because when we exercise, it increases our endorphins and levels of serotonin and it naturally takes your mind off what you were anxious about. So, try to exercise as often as you can and it will stop you from thinking about the things that are bringing you stress. It will protect you from getting Panic Attacks also.
2. Express yourself
If you don’t feel up for exercise or physically can’t do it. Then, there’s another great way to release that built-up tension, and it’s to physically express yourself. if you feel like shouting then let it out. Want to stomp around like a two-year-old, who hasn’t got their way then do it. Find something to punch, and go to town. By expressing yourself you will again be releasing that, built-up tension, and it will reduce the chance of you having a panic attack.
3. Be moderate with your coffee levels
If you are someone who loves to drink coffee then this is particularly important for you. Because caffeine levels will make the body reduce nervous energy, and this can increase your heart rate and you may be more prone to having an anxiety attack. But if you moderate your caffeine levels then it will help to keep the nervous energy under control and prevent an attack from occurring.
4. Have a good sleep
If you only spend only a few hours a day in bed then this could be a big reason. Why you get panic attacks. We all know we should get at least eight, hours a night’s sleep. The body needs to rest as does the brain. If you deprive yourself of sleep, it will cause you more likely to feel anxious and also be grumpy to everyone around you. So ensure you set a routine and get at least eight, hours a night in your bed sleep. Know how to have a good sleep.
5. Know your limits
As one person there’s only so much you can handle at one time, you simply can’t keep taking on new things and expect to be able to cope with them. So, become used to state the word “No”. You can’t generally be a “yes” all the time. If you simply can’t take on whatever else state no and move on. By limiting what you take on. You will better control your stress levels and this will make you less anxious and less likely to have a panic attack.
6. Daily Take some sunlight
Sunlight triggers the arrival of hormones in mind. It triggers serotonin. The hormone serotonin is related to improved disposition and causing one to feel engaged and quiet. Sun lessens nervousness since it impacts how do we carry on with our lives. At this point, when the sun is out, we will be generally more dynamic, possibly investing more energy in nature. These exercises support prosperity and diminish anxiety and panic attacks.
To diminish your nervousness, you should consider fusing some nature into your arrangements for a lower-stress, more excellent life. Go out consistently to appreciate the sun. If you get the opportunity to go on a short climb, do as such.
7. Using omega-3 fish oil to control panic attacks
Omega-3 fatty acids are good for the brain as we all know. They are also good for our cardiovascular system and come with a lot of other health benefits as well. But right now we are going to talk about the benefits of fish oil can have on stress and anxiety. Omega-3 unsaturated fat enhancements may help to ease anxiety manifestations in people determined to have a scope of physical and emotional wellness issues.
Breath work is a type of meditation that permits us to disengage from our brain, reconnect with our body, energy, and ourselves, and enter an alternate condition of awareness. Breaths are one of those primary things that will help you travel through the experience. You probably already do this when you’re going through an attack, but we want to work with it, refine it a little more. To help you calm down a little quicker and to have a little more of an impact as well. There are many types of techniques but one that I’ll share with you today is to inhale for shorter and exhale for longer. This helps bring us down a little faster from being panicky.
Aromatherapy for panic attacks. How does it work? Is it real? That’s what I’m going to be discussing today. Aromatherapy is the practice of utilizing basic oils to treat illnesses or promote relaxation. Fundamental oils are taken from plants and you can use many parts of the plants, including the flowers, the stalk, the bark, the roots, and these oils are usually mixed with another substance such as base oil or alcohol and applied to the skin, they could be sprayed in the air or inhaled. Many therapists will use it as a part of a therapeutic massage.
10. Meditation controls panic attacks
Meditation and exercise limiting overall stress through daily meditation and exercise help stop some anxiety attacks. These techniques become more effective with continued use in practice daily. It may not cure anxiety disorder but are a part of an effective treatment program. These techniques teach the mind and body to relax naturally. Meditation reduces general stress and anxiety which may trigger anxiety attacks. Medical experts can suggest the amount of meditation and exercise required daily for specific problems.
* Pro tips
a) First thing is to be aware that panic attacks are not dangerous in themselves. It may feel like that they are, that the person is about to die but they don’t. Stay calm.
b) Second thing to remember is to carry on doing whatever the person is doing whilst they have a panic attack, Surrendering yourself to anxiety will increase the level of symptoms.
c) Thirdly, I would say, is to remain calm and focus on breathing. If they are breathing normally, that gives the body signals that things are okay and manageable. When those few minutes pass, they would have ended the episode successfully.
We trust these above mentioned TEN ways to cure panic attacks without medication help you to de-stress and keep a healthy level of anxiety without depending on any medication at all.