Get The Upper Hand On Controlling Your Panic Attack Symptoms
What does a panic attack feel like? Here is a scenario that demonstrates some common panic attack symptoms. Picture yourself shopping in the supermarket. You’re going up and down the aisles, filling up your cart with items from your shopping list. Then you go and stand on line at the register. You start to feel funny, like the blood is draining down the back of your neck. You feel dizzy, clammy and your breathing is very rapid and shallow. Your heart starts pounding in your chest, you’ve got the chills and you feel queasy. You feel as though you’ve lost total control of yourself and are losing your mind. This is a panic attack.
Usually, once someone has a panic attack, they will more than likely have others. Although most occur during the day, they have been known to happen at night during sleep. Panic attacks generally peak within about 10 minutes, but can last up to a half hour, with the calming down period lasting much longer.
Because the panic attack symptoms can be so terrifying, it is not unusual for the sufferer to develop phobias, which significantly affect the quality of life. These fears can cause some people to avoid certain events or places, or even withdraw to isolation. It is important to know there are some things you can do to ease, eliminate or even prevent attacks and in many cases reduce or eliminate the need for medical treatment.
The most important thing to realize is that as debilitating as they may seem at the time, these attacks are not fatal. At the time it may not seem so, but you will recover. And once you have mastered some of these useful tools, you’ll be able to take immediate control of the attack to lessen its impact or even stop it before it becomes fully developed.
Control your breathing when you first feel an attack coming on. Focusing on taking slow, rhythmic breaths will help keep your mind off of the attack. Hold the breath for several seconds before exhaling slowly. Doing this will help keep oxygen flowing to the brain and prevent hyperventilation.
Focus on controlling your mind once your breath is under control. The last thing you should think about is what’s happening at the time, as this will compound the problem. Think of something that’s calming to you, or something that makes you happy. Focus on a person or an event that gives you pleasant memories. Along with the measured breathing, these techniques will help to relax you.
By understanding your panic attack symptoms, you’ll be better able to take control of, or even stop the attack in its tracks.