People with panic attacks may have them unexpectedly. They become terrified that they may have more attacks and fear that something bad will happen because of the panic attack. Panic attacks are unexpected and unpredictable. People with a phobia of dogs might have a panic attack whenever they are near a dog. A person may develop a panic attack in the anticipation of a coming event that may include stress or cause fear into them.
How do you identify them?
A panic attack usually includes a racing or a pounding heart, excessive sweating, shortness of breath, feeling of choking, chills or hot flashes. It can also include a sense of being unreal or feeling detached from oneself, fear of dying or fear of losing control.
Panic attacks tend to start quickly and will reach its peak in 10 minutes. It can take another 5-10 minutes to subside. On the other hand, an anxiety attack is very much similar with a few differences. A person maybe anxious in day to day activities but if it recurs over a period it may cause an attack. Continuous stimuli may aggravate the issue, which may result in an attack.
What are the most common symptoms?
Anxiety is usually related to the anticipation of a stressful situation, experience, or event. Symptoms of anxiety include worry, distress, and fear. It may come on gradually. The lack of diagnostic recognition of anxiety attacks means that the signs and symptoms are open to interpretation, which is why people may often get confused between the two. In retrospect, anxiety attacks are not as severe as panic attacks. A person having a panic attack may sob inconsolably and have this constant fear of losing control and even death. An anxiety attack can be controlled, if practiced over a long period of time.
What can one do to calm themselves?
-Take slow deep breaths: When you feel your breath quickening, focus your attention on each inhale and exhale. Feel your stomach fill with air as you inhale. Count down from four as you exhale. Repeat until your breathing slows.
– Recognize and accept what you’re experiencing: If you’ve already experienced an anxiety or panic attack, you know that it can be incredibly frightening. Remind yourself that the symptoms will pass, and you’ll be alright.
– Practice mindfulness: Mindfulness-based interventions are increasingly used to treat anxiety and panic disorders. Mindfulness is a technique that can help you ground your thoughts in the present. You can practice mindfulness by actively observing thoughts and sensations without reacting to them. Meditation is another good option to practice mindfulness.
– Use relaxation techniques: Relaxation techniques include guided imagery, aromatherapy, and muscle relaxation. If you’re experiencing symptoms of anxiety or a panic attack, try doing things that you find relaxing. Close your eyes, take a bath, or use lavender, which has relaxing effects.
It’s all a matter of time. With proper self-care and help you can overcome these issues in no time!