They can happen to anyone at any time. Your heart begins to pound out of your chest, and you feel like you can’t breathe. You might even feel as if you are losing your sanity. It’s called a panic, or anxiety attack. Panic attacks are more common than you might think. There are many triggers, such as stress, sleep deprivation, fear, to name a few.
Because you already feel out of control, getting more upset will not help you. Learning some emergency tips to help you get through an attack can ease your fear of having one. Here are some things to do, should you experience an attack:
Take deep breaths, inhaling through the nose, and exhaling through the mouth and nose. Control your breathing, making a concentrated effort to inhale and exhale slowly and deliberately.
Relax your muscles. Lie down on the floor, or a bed. Close your eyes. Take a deep breath and as you exhale, focus on relaxing one body part at a time. For example, totally relax your right leg, then the left, etc. The more that you take control of your mind, the more control you will have over your body.
Have a conversation. If you are not in a place where you can recline, such as an airplane or other enclosed place, have someone to begin to talk to you. Ask them to keep the subject matter light, and don’t focus on the attack. Sometimes, doing something normal can result in returning normalcy.
Take a walk. Once the attack has subsided, go for a walk and breathe some fresh air.
Rest! Your body has just given you a signal that you need to slow down and take it easy. Rest your body. Get plenty of sleep, and avoid stressful situations.
Realizing that you can get through a panic attack will relieve some of the fear. Recognize trigger factors, and do your best to eliminate them. Many times they will disappear, once you discover what causes them in you. If they are severe, or occur often, seek medical advice.
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