What To Do If You Have A Panic Attack
Anxiety is a common mood state that occurs without an identifiable triggering stimulus. In that sense, it is differentiated from fear, which occurs in the presence of a perceived menace.
Another view is that anxiety is a “future-oriented mood state in which the experiencer is poised to cope with upcoming negative events” suggesting that it is a distinction between present vs. future dangers that divides fear and anxiety.
It is characterized by an escalation of somatic reactions that prepare the organism to deal with the danger. Heart rate and blood pressure are increased, flow of blood to the major muscle groups is increased, sweating is increased, while immune and digestive system functions are inhibited (the fight or flight response).
Anxiety does not only consist of bodily symptoms. There are many emotional symptoms involved as well. Some of those include: “Feelings of apprehension or dread, trouble concentrating, feeling jumpy or tense, anticipating the worst, restlessness, irritability, watching (and waiting) for signs (and occurrences) or danger, and, feeling like your mind has gone blank.” There is also, “nightmares/bad dreams, obsessions about sensations, a ‘trapped in your mind’ feeling, deja vu, and feeling like everything is threatening.”
While there are many techniques to stop panic attacks, the most effective ones are offered below and include discovering the method that best works for you for calming your body down.
Daily exercise not only helps keep you in good shape, but it also offers an outlet in which to release much of your pent up stress and anxiety. Dedicating at least an hour a day to some form of fitness, whether it be walking around the block or cardio can do wonders for your tension and help to calm your panic attacks in the long run.
A key ingredient in controlling the worst part of a panic attack is discovering a relaxation method that will help you control your breathing and allow you to settle down. Enrollment in a yoga class, which can teach you various meditation and breathing techniques can go a long way in preventing anxiety attacks in the future.
Believing that alcohol or other mood-altering drugs can relax you is an illusion as they will worsen your anxiety in the long run and intensify its symptoms.
If none of these other steps work in controlling your panic symptoms, then you might want to talk with your doctor about medication alternatives. There are many different prescription drugs that can help reduce your anxiety while you learn new. While it is not in your best interest to become dependent on medication, if you need urgent help in calming yourself after an episode, this appears to be the best choice.
