Tips to overcome a panic attack: what to do, in 5 keys

The panic attack can develop into a psychological disorder that seriously compromises the patient’s quality of life.

In this article, we will see what this phenomenon consists of, and we will explain several tips for overcoming a panic attack taking into account all the scientific knowledge generated about it.

    What is a panic attack?

    Panic attack, also known as an anxiety attack, is sudden onset of a psychological state characterized by overactivation and a general feeling of fear and unease. The person who experiences it lives in their own flesh for a relatively short period of time, which lasts a few minutes, and usually peaks in intensity about 10 minutes after onset.

    It is an alteration that causes psychological and physiological symptomsIn other words, it produces changes in the way we think and feel, but also in more basic biological processes, such as blood pressure.

    In fact, during panic attacks, the heart rate increases a lot, and tremors and cold sweats usually appear, at the same time as catastrophic thoughts arise (i.e. the worst will happen or even in our life is in danger) and we enter a state of hypervigilance and extreme sensitivity to stimuli, as well as difficulty in breathing properly.

    Of course, these symptoms do not correspond to what is happening objectively, and in fact panic attacks can occur in almost any setting: in the queue to buy groceries, sunbathe, etc.

    There is no apparent reason that alone justifies the onset of this intense discomfort.. What can happen is that you have been through the cumulative effect of various worries that make us anguish for some time, and some harmless or harmless event makes it easier to express panic attack with all of its symptoms. typical.

    All of these symptoms tell us about the nature of the anxiety attack, which is part of a group of psychological disorders called anxiety disorders, in which we also find, for example, phobias.

      How to overcome a panic attack?

      Here are some helpful tips for overcoming a panic attack.

      1. Go to the psychologist

      The first advice concerns the prevention and the realization of a psychological intervention. This first step allows us to better manage anxiety attacks and, at the same time, to help them appear less frequently, or even disappear.

      In addition, during the consultation with the psychologist, you will also be able to resolve your doubts about what is happening to you, and you will receive training on exactly what to do in each case. The tips for dealing with a panic attack that you will see below should be seen as a complementary aid to this psychological intervention.

      2. Learn to recognize the symptoms

      The moment you see the anxiety attack manifesting itself through its symptoms, focus on the task of writing down how you feel, both emotionally, cognitively and physiologically. You note the order in which these changes took place, the content of your thoughts, the way you experience your emotions, etc.

      When the anxiety attack is over, try to continue filling out this mini-report as soon as possible, without letting yourself forget the relevant information.

      These self-logs can help you a lot to immediately recognize when a panic attack is about to occur.So in the future you will have better preparation, and you will also be very useful for psychologists to follow what is happening to you.

      3. Find a place where you are calm.

      When you notice that an anxiety attack begins to occur, look for a relatively quiet place where you can be. It’s important to note the “relatively”: you don’t have to worry about finding the quietest, loneliest part of the neighborhood, as the sense of urgency fuels anxiety disorder even more.

      If you’re with more people, there’s no need to try to get this area away from those people if it’s going to make us run or start frantically searching. Nothing is vulnerable during a panic attack, a phenomenon that is otherwise very common and has happened to many people at some point in their lives, so they may even understand you perfectly.

      4. Do not show that the problem is not there

      Trying to act like we’re not having an anxiety attack is not the solution, and in fact, we will only feel more vulnerable to the symptoms of this disorder. It must be assumed that certain steps need to be taken to deal with this discomfort, interrupting everything we were doing before the first symptoms appear.

      Therefore, once you are in the quiet neighborhood, forget about your responsibilities or social interactions for that short period of minutes, and if you feel that you prefer to be alone, communicate with those who are with you without worrying about what. they can think; they will understand.

      5. Focus your attention on the breath

      Panic attacks cause your concentration to act erraticallyReact excessively to any stimulus, memory or mental image that has a certain component capable of generating anxiety. For example, the alarm of a car suddenly sounding in the distance, a painful memory of childhood, etc.

      One thing that can help you avoid feeding these sources of fear is focusing on something very specific and simple: your breathing. There is nothing better to do this than learning controlled breathing techniques, which you will likely practice in psychotherapy sessions and which are also included in some relaxation exercises.

      When you focus on good breathing, you are not only helping oxygenate your body; you also cushion the blow of the panic attack.

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