What makes dealing with a sudden onset condition like panic attack quite difficult is the fact that most of its symptoms come out of the blue. For conditions such as this, it is always helpful to have a few tips for panic attacks that may come in handy everything you’re on the verge of having an episode.
{Familiarize yourself with the symptoms}.
Nothing can make you more prepared than knowing the symptoms of that you should look out for. Panic attack has symptoms that may often be confused with heart attack or sense of dying. Therefore, it is helpful to be familiar with its symptoms.
The symptoms of panic attacks are divided into two major categories: physiological and psychological symptoms. The most common physiological symptoms include rapid heart beating, choking sensations, rapid breathing, indigestion, chest pain or chest discomfort, nausea or bloating, dizziness, light headedness, hot flushes, muscle pain, chills and shaking or trembling. Psychological symptoms that accompany the previously mentioned physical symptoms include derealization or sense of unreal body, depersonalization of feeling out of oneself, fear of losing control or of going crazy, paresthesias or tingling sensation and disturbed and inappropriate behaviors.
{Understand that the symptoms can be controlled}.
While the symptoms of panic attacks are terrifying, these are actually harmless. Most of the symptoms or sensations happen in the mind. All this are just products of brain signals that are produced in response to perceived threats. Simply put, the symptoms that often accompany each episode of panic attack are just exaggerated experiences of normal body reactions.
If you can control your thoughts, you can readily control the physiological symptoms that you are experiencing. Among the most effective methods of controlling the flow of your thoughts that are directly contributing to the symptoms you are experiencing are relaxation and breathing techniques.
{When having an episode, don’t make it worse by panicking}.
The more you panic, the more likely you are to cause your symptoms to become full-blown. This is because the body will try to counter the effects of its release of adrenaline by releasing more adrenaline, causing the fight-or-flight response to worsen. Don’t fight with the symptoms, instead try to calm yourself. Your mind will then catch on and your symptoms will subside.
{Relax your body}.
During an episode of panic attack, you will notice that all your muscles will become tensed. Again, this is part of the fight-or-flight mechanism which will help prepare your body to response more appropriately to the situation. Once you feel that your muscles are starting to feel tensed, try to relax.
{Stay away from substances that can stimulate you}.
Nicotine, caffeine, and refined sugar are all major substances that contribute to the likelihood of an attack. This is because these substances are stimulants.
{Keep away from stressors}.
If you have been diagnosed with panic attack, it would do well for you to stay away from things and situations that can elevate your stress level. This doesn’t mean however you will have to limit yourself to your comfort zone though. Just try not to take more stress than you can take.
Other effective tips for panic attacks are taking appropriate medications, controlling your emotions during stressful situations, and making lifestyle changes.
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