Don't Panic!

Don't Panic!

Have you ever had one of those moments where your heart suddenly races and you couldn’t catch your breath? That even though you’re practically doing nothing, you start having cold sweats and feel like you’re choking, trembling and shaking? The more you think about it, the worse it gets to a point where you can even feel like you’re dying. Don’t worry, you definitely aren’t going crazy. But there’s a good chance that you might be experiencing a panic attack.

After a panic attack experience, your first plan of action would be to determine how a panic attack works. Panic attacks are triggered by different psychological and biological factors. These are brief episodes of anxiety that last for 5-10 minutes and can happen without any warning at all. Luckily, panic attacks are not considered dangerous. However, it is highly advised to acknowledge the early signs and symptoms. If left untreated, it can lead to panic disorder where you begin to avoid places and situations that causes these episodes, which can then turn into phobias. To help you overcome it, here are ways on how to handle panic attacks.

How To Deal With Panic Attacks

1. Stress Management
Everyday stresses can pile up and manifest into many forms, especially if your mind is overwhelmed with too much pressure from work or school. When you’re constantly in a negative state of mind, you’re prone to having panic attacks plus your productivity will be greatly affected. In coping with stress, you should alter your mindset and perception. Did it ever occur to you that maybe what you simply need is to clear your mind every now and then? You can do it by treating yourself to a nice day at the spa or by hitting the beach during the weekend. Seriously, is there anything more relaxing than dipping your toes in the water while sunbathing on a hot day? When you choose to see things in a positive light, everything else will follow.

2. Lifestyle Change
The keyword here is change. Surprise yourself and everyone you know by being more outgoing and spontaneous. You can get out of your comfort zone if you set attainable goals for yourself, such as welcoming the idea of being physically fit. You can do so by jogging around the neighborhood after work or by enrolling to one of the yoga and meditation classes near your area. You’ll be doing yourself a big favor by saying yes to every opportunity that comes your way. Stop telling yourself you can’t because oftentimes, that’s just your fear talking. If there are hobbies or interests that you want to try out, go for it without any judgment on your part.

3. Avoid Caffeine and Alcohol
Being sleep deprived can get you cranky in the morning and as a result, you religiously turn to your local coffee shop for a daily dose of your favorite brew. This may come as sad news to some coffee lovers out there, but consuming drinks with high caffeine content actually increases your level of anxiety. If your social life also involves downing a couple of beers for a nightcap, maybe it’s about time to ditch that harmful routine completely. To achieve a healthy mind, that includes tossing a couple of unhealthy habits.

4. Seek Medical Help
If your panic attacks are becoming more frequent, you can go ahead and ask for professional help so that the doctor can prescribe some anti-anxiety pills as temporary relief. But as always, be reminded that these are only on a case-by-case basis and therefore, relying too much on medications might pose a number of negative effects in the long run. Other than that, you can find different remedies to your current dilemma. One of them is called Cognitive Behavioral Therapy (CBT), which is a common treatment people who are suffering from a number of medical conditions including depression and panic attacks. Meanwhile, you can also practice proper relaxation techniques for your breathing problems.

5. Inform Your Family
About Your Medical Condition To overcome panic attacks, you need a great support system. They might be a bit skeptical about it at first, but you shouldn’t take it personally. It’s a normal reaction to something that’s quite new to them. Once you explain the difficulty of your condition, they’ll readily help out and even think of ways to get you through this rough phase. Be comfortable in sharing your problems, whether it’s work-related or anything that bothers you emotionally, no matter how irrational you think they are at the moment. When you’re surrounded with people who are rooting for you to get better, what more can you ask for?

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