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Panic Attacks how to cope if you get one

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How to deal with a panic attack

Help! Panic! Call 911! When you have a panic attack, you get the feeling that you lose control over your body. You become short-breathed, can feel pressure on your chest and you may feel dizzy and faint. The reality is this is a very frightening feeling. Although you experience extreme physical discomfort during a panic attack, there is an underlying psychological cause.

In this article, I’ll explain what a panic attack is and how you can recognise it. Also, I’ll explain what you can do if you have a panic attack and I will give you tips on how to stop a panic attack.What is a panic attack

Panic Disorder

A panic attack is a combination of physical reactions that creates an overwhelming sense of fear and panic, usually without the direct reason for it. The generalised Panic disorder is a psychological disorder characterised by excessive or disproportionate anxiety about several aspects of life, such as work, social relationships, or financial matters and stress. If you suffer from dizziness, palpitation, vomiting, nausea, numbness or tingling in your arms and legs, you may have a panic attack. You may also feel like you are watching yourself from a distance like watching a movie. Certainly not something to be ashamed of you. The good news is there is a lot to do to prevent panic attacks.

Are you having a panic attack here are the signs?

• Increased heart rate, perspiration, cold chills, dizziness
• A heavy pressured feeling on your chest
• Tingling or numbness in your hands or feet
• Dry mouth, nausea, abdominal pain, vomiting or diarrhoea
• A headache, become red, (feeling of) fainting
• Feeling of unrealism and you will have shortness of breath
• Feeling of control loss, getting crazy or feeling like you die

Fight of Flight

You can get a panic attack at any time but also if there is a real danger. In many cases, a small event, persistent stress or heredity can play a role in the appearance of a panic attack. A panic attack can be very unexpected. After a panic attack, fear of a new attack may be a trigger for a new attack. It is important to care for yourself after an episode.

What to do if get a panic attack

‘Just stay calm’. Yes, if it were so easy, nobody would get such a nasty panic attack. Yet, in this simple answer, there is a core of truth. Short lesson autonomy of the brain: your limbic system (an area deep in your brain) is responsible for emotional regulation. In front of your head is your prefrontal cortex, with that part you can think logically and make your decisions. When you’re in your limbic system, you can not think well. If you are afraid or angry you are less able to think. When you have a panic attack (fear) it’s important that you help yourself to ‘talk to the cortex’, which you can think logically. So by asking yourself rational questions like “Where can I see danger” or “Who can I ask for help?” You help yourself back into reality. Fight or flight is what your body feels a sudden burst of adrenaline, the increased oxygen and heart rate, gives our bodies increased abilities and sensory perception. The best way to deal with this is to address is Physically or Psychologically.

How do I stop a panic attack?

In addition to bringing you back to the situation, here are some more tips to stop a panic attack. It’s a good idea to realise if a panic attack will pass and you will gain control again. As a wave that rushes on the beach, the fearful feeling becomes less and will clear it away. You can talk out loud and talk to yourself. If you have had a panic attack more often, try to relax and breathe calmly if you feel like an attack. Some Doctors suggest to breath into a small bag and slowly count your breath while sitting with your back against a wall. If you are can drink something avoid alcohol, breathing in fresh air so if you can get outdoors and get some air. Or doing some yoga exercises. Keep searching for what best helps you even journaling may help you. Taking regular exercise to maintain your

Tips to cope

Taking regular exercise to maintain your weight can really help this even if you have a gentle walk daily. If you have had a recent episode it is good to tell your GP. Other things you can do is take a bath, tell your support group and try to really look after your diet and health.It is best to speak to your Doctor if you have repeated Panic attack episodes. Gentle yoga and mindfulness can help you with your breathing. It may feel difficult to explain your symptoms they will give you a physical examination to look for signs of any physical conditions that could be causing your symptoms. For example, an overactive thyroid gland (hyperthyroidism) can sometimes cause similar symptoms to a panic attack. By ruling out any underlying medical conditions, your GP will be able to make the correct diagnosis.


You can try to eat a balanced diet some natural herbal remedies but it is best to check these with your GP. It can really help to keep you calm. It also helps to make sure your sleeping enough. With the right support, you will be able to talk to your GP and they will help you to empower your recovery. The most important thing is there is a way to help cure this and if you can control the mind you can control the body. You can also get good apps on your phone like Calm to help you control your breathing and you also have many books as well.

Be a warrior, not a worrier.

Source: Department of Work and Pensions).

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