People frequently confuse a panic attack with an anxiety attack. One of the most important differences between a panic attack and an anxiety attack is its duration. A panic attack usually lasts a few minutes, whereas an anxiety attack builds up over time. A panic attack can cause the following symptoms:
- Dizziness;
- Elevated heart rate;
- Nausea;
- Numbness and shortness of breath;
- Chills (or, according to the individual, hot flashes);
- Sweating and chest pain;,
- Unexpectedly, great terror.
While most panic attacks last 5 to 10 minutes, some people experience multiple panic attacks in rapid succession, making the episode feel much longer.
Learn how to stop a panic attack quickly and search for panic attack therapy if you fail to manage it on your own.
Ways to Prevent a Panic Attack
Noere is no single technique that can can teach you how to stop a panic attack in its tracks. Instead, you may need to explore a little to determine what works best for you. While working with a therapist is usually the best approach to building individualized tactics, there are a few other options you might consider.
1. Recognise that you are experiencing a panic attack
While the symptoms of a panic attack will vary depending on the sufferer, there are several common panic signs to look out for. When you initially find your heart racing or your breathing becoming more rapid, remind yourself that this natural process will pass in a few minutes. Repeating statements like "I will be OK" or "this is temporary," can help. The more you practice recognizing when they start, the more equipped you'll know how to avoid panic attacks as soon as the next one starts. Knowing the warning signs can help reduce the frequency of panic episodes.
2. Take a deep breath
If possible, take calm, deep breaths. Many free or low-cost phone apps guide you through deep breathing technique exercises. In the midst of a panic attack, taking a deep breath can help you regain control.
3. Determine a focal point
When some people concentrate on their breathing, they get more worried. If you find this to be true, try focusing on something other than yourself. You may, for example, look for objects in your environment that are your favorite color or try focusing your senses by naming three to five items you can touch, hear, or smell.
4. Assign a task to your brain
Breathing exercises can be quite beneficial to your overall health. Anxious thoughts might make it difficult to deal with panic attack symptoms. If sensory input overwhelms you, close your eyes and give your brain something to focus on. You may try counting backwards by sevens or sasayhe alphabet backwards. A somewhat tricky mental task can disrupt your brain's negative thoughts.
5. Visualize yourself as happy
Make a mental inventory of imagery that you can use to calm yourself in a panic. While many try to imagine generic joyful places like the beach or a meadow with a stream, recalling a favorite memory can also be helpful. Go through the incident in your mind from beginning to end, visualizing every detail conceivable, including noises, scents, colors, and textures. Again, this works because it diverts your mind's attention.
6. Determine safe zones
Identify potential calm-down sites if you suffer panic episodes in public places. This could be a lavatory, a dressing room, or your favorite retail place. Having a plan can sometimes lessen anxiety to the point where you're less likely to experience a panic attack in the first place.
7. Advocate for yourself
It can be challenging, but remember that every time you stand up for yourself, you are becoming stronger. If necessary, take incremental steps. Every time you leave a situation, speak up if you're uncomfortable, or ask for assistance, you're reassuring yourself that you have the tools to live and know how to stop a panic attack quickly, no matter where you are or who you're with.
8. Employ muscular relaxation techniques
Progressive muscular relaxation can aid in the relief of tension and stress. To do so, concentrate on tensing muscle areas with each inhale and relaxing them with each exhale. Move through your body methodically, taking calm, calculated breaths.
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