Dealing With Panic Attacks

As many as one in 10 people experience panic attacks at some point in their lives. While such occurrences may not be actually life-threatening, they can be very distressing and can greatly affect the quality of your life.

Some of the more common symptoms of panic attacks include shortness of breath, increased heart rate, chest pain, a feeling of dizziness or of being faint, hot or cold flashes, and an inexplicable sense of fear and dread. Panic attacks could last for only a few seconds, but more severe cases can last for several hours or even several days.

Below are some helpful tips on how you may be able to deal with panic attacks more effectively.

• If you sense that there is an impending panic attack, focus and breathing irregularly in a relaxed manner. Take care not to breathe too quickly, as this can actually cause your condition to worsen. You may also find it helpful to breathe into a brown paper bag or even just your cupped hands.

• Make some lifestyle changes. If you smoke, it would be best to cut down or quit entirely. It would also be a good idea to cut down on your alcohol consumption. You may also start up a regular exercise program after close consultation with your doctor. This will help you feel more asked as well as benefit your health in many other ways. You could also make several improvements to your diet, with eating regular meals and avoiding processed foods being some of the more effective things you can do.

• If you feel as if you’re in the grips of a panic attack, don’t try to fight it. This will only increase the surge of adrenaline through your body and make you feel much worse. Your best option at this point is to simply accept the fact that you are in the midst of a panic attack, and try to remember that it will pass shortly. It may be helpful to develop a few mental visualization and relaxation techniques that will help calm you down during this difficult period.

• Don’t keep your feelings bottled in. You may benefit from talking things over with a close friend or family member. In more extreme cases, you may need to consult with a professional.

• Finally, set aside certain periods during the day to calm yourself. This will give you a much-needed breathing period that will hopefully enable you to better deal with stress.