A panic attack is a mental health condition that affects millions of people around the globe. In fact, many people are suffering from it without them knowing that they are suffering from it. Hence it is important for you to gain some insights about panic attacks so that the moments you are experiencing some of its signs or symptoms you can immediately take actions on how to cure panic attacks and eventually prevent them from progressing towards panic disorder.
If you are exhausted physically, mentally and emotionally then you are more vulnerable to feeling anxious. The trick is to train yourself and recognise these false signals and shatter the illusion that there is a danger.
What is a panic attack?
It is a sudden surge of overwhelming anxiety and fear. It can lead to panic disorders and other problems.
Signs and symptoms of panic attack-
It often strikes when you are away from home but it can anywhere and at any time. Symptoms are as follows –
1) Chest pain or discomfort, Sweating, choking feeling.
2) Hot or cold flashes. Feeling dizzy, lightheaded.
3) Fear of dying losing control or going crazy.
4) Shortness of breath, trembling or shaking.
5) Tingling sensation on the feet or hands.
6) Acid reflux
7) Fear of the unknown
Causes Of Panic Attacks-
Mitral valve prolapse, a minor cardiac problem that occurs when one of the heart’s valve does not close correctly.
Hyperthyroidism (overactive thyroid gland)
Hypoglycemia(low blood sugar), Stimulant use of cocaine or caffeine.Medication withdrawal.
Family history – it may be one of the causes. It could be hereditary. Hence if you see that one of your family members is suffering from a mental problem then take extra precautionary measures to avoid panic attacks triggers because there is a high chance that you could be or might in future suffer from this health issue.
Major life stress – stressful events and anxiety can be the trigger of a panic attack. Avoid stress or anxiety as much as possible if you want to cure panic attacks. Bear in mind the fact that these two are the major triggers to panic attacks .. Moreover, you should have a healthy diet as there are many foods you should avoid to avoid panic attacks.
For ex – Carbohydrates – It is well known as a good tranquillizer. They can increase the level of serotonin which is a neurotransmitter responsible for relaxing the nervous system. Hence, it is recommended to eat foods rich in carbohydrates like fruits. Hence it is recommended to eat foods rich in carbohydrates and fruits, Whole wheat is also very beneficial for patients suffering from panic disorders.
Vitamins and minerals – Having a sufficient intake of necessary vitamins are crucial to avoid a panic attack. But bear in mind to not consume more than the required amount as excessive intake may also lead to undesirable effects.
For EX- Excessive intake of the vitamin can make you feel more anxious and eventually cause the onset of a panic attack.
Substance abuse – Abuse of drug and alcohol can contribute to a panic attack.
Panic attack survival pack –
ICE – Place on your wrist or neck and divert your attention towards the sensation.
A safe space – To exist without the weight of expectations or fear of judgement.
5 Finger breathing technique – Slowly inhale as you trace up one side of your finger and exhale as you trace down the other side.
psychotherapy – This is the natural way of managing panic attacks. It is best and highly effective for long term treatments that work among many sufferers worldwide. There are no side effects as no drug intake is required. This method involves guidance and counselling by experts in mental health who shall guide you on how to effectively manage the condition the moment an attack occurs.
Visualization – A special relaxing place where your anxiety can’t reach you.
Jumping up and down has always helped me the best because the blood is pumped back into the extremities.
warm showers help with grounding!!
This is very important. All of these techniques work in the essential time. I also feel a cold shower helps in this time.
Helpful tips –
Tell us: What is in your Survival Pack for a panic attack? What helps relieve your symptoms and de-escalates the downward spiral of intensified panic? Let’s start a thread to inspire others
Share to raise awareness – this could really help someone in need… the worst feeling during a panic attack is to feel like you don’t have any strategies to resolve it but follow the above-mentioned steps and you would be able to see the results.