A recent Times article highlighted the increasing occurrence of panic attacks amongst British adults. In…
Panic Attack Symptoms
Symptoms of panic attack including racing heart, nausea, tremors and a desire to run away. It’s usually unexpected, unexplained and extremely hard to control.
The following tips are designed to help you relieve the symptoms of panic attacks, manage anxiety and prevent future attacks.
Breathing deeply and slowly. Try holding your breath at the start reducing the feeling of restriction. In addition starting to breathe slowly from the diaphragm. Breathe in for around 4 seconds, hold for 2, then exhale slowly for around 5.
Focusing on your external senses rather than internal thoughts. You may feel jumbled or overloaded. Take a moment to try and slow down and notice each sense in turn.
Reminding yourself that the panic you’re feeling is not caused by external triggers. So you do not need to run away or fight. Don’t try and force yourself to “control” the panic. Simply letting it flow over you. As well as taking steps to combat it with other techniques.
Be aware of the physical symptoms such as nausea, fast heartbeat and overheating. Slowly developing an awareness of the experience. Although difficult initially, allowing your brain to realise there is no actual threat. And starting to re-set itself.
You may find diversions such as counting backwards or physical distractions such as muscle relaxation may help. Trying not to run from the triggers of panic attacks as this will strengthen the fear association in your brain.
Acknowledge the problem. It’s tempting to think that if you ignore the feelings they’ll go away . But the truth is that panic attacks get worse if left unaddressed.
Relaxation or “stop-and-replace” techniques can be learnt with the help of a professional. Moreover, replacing negative thoughts with positive.
Try writing down your triggers and experiences and working through to unlock your behaviour patterns.
Look after your body and mind. Practice meditation and relaxation, try and remain in the moment rather than letting your mind wander and become jumbled or overloaded.
Eat well, sleep well and avoid stimulants or excessive alcohol as this usually makes symptoms worse and can lead to loss of control.
Develop “go-to” activities such as painting, music, humming, or even just sipping a cup of tea – anything you associate with calmness that you can turn to as a distraction.
I have helped many people suffering with anxiety and panic attacks over the years. My unique blend of therapy is extremely effective in helping people overcome panic attacks.
In short identifying your unhelpful ways of thinking, developing coping strategies. And relieving panic attacks with safe, drug fee treatment.
For more information please do get in touch.