How To Deal With Anxiety Disorder And Panic Attack

Panic attacks may be frightening. These episodes are caused by intense worry, which may cause your heart to pound and your knees to weaken. Panic episodes may make it difficult to breathe and create chest discomfort and dizziness, leading you to believe you have a heart attack. Even if a panic episode only lasts a few minutes, it might leave you feeling terrified and unsettled.

Panic Attacks

A panic attack and its accompanying symptoms of extreme anxiety may occur quickly and unexpectedly. While a panic attack may be short, it might leave you fearful of having another one. People with panic disorder, and anxiety illness, suffer panic attacks and worry about regularly having episodes.

Symptoms Of Anxiety Disorders?

Psychological Signs And Symptoms May Include:

• Feelings of fear or apprehension
• Irritability or restlessness
• Feeling tight or jittery
• Preparing for the worst
• Constantly on the lookout for signals of danger

Physical Signs And Symptoms May Include:

• A hammering or rapid pulse
• Breathing difficulty
• Sweating excessively
• Twitches or tremors
• Headache
• Weakness or fatigue
• Insomnia
• Nausea or stomach upset
• Diarrhea or frequent urination

What Are The Symptoms Of Panic Attacks Or Anxiety?

Panic attacks are what we refer to as anxiety attacks in this context. Generally speaking, a panic attack is defined as the abrupt onset of acute dread or discomfort that lasts for no more than 30 minutes and reaches its maximum within 10 minutes of the attack’s inception.

• Palpitations, a hammering heart, or an increased heart rate are all symptoms of a cardiac condition.
• Sweating
• Shaking or trembling
• Feelings of lack of breath or suffocation
• Choking sensations
• Pain or discomfort in the chest
• Nausea or stomach pain
• Dizzy, unsteady, light-headed, or faint
• Feelings of chills or heat
• paresthesia (numbness or tingling sensations)
• Derealization (unreal phenomena) or depersonalization (being detached from oneself)
• The fear of losing control or “becoming insane.”
• The fear of dying

Controlling Anxiety And Panic Attacks

The best method to prevent future panic attacks is to learn how to regulate your anxiety so that if you do detect signs of a panic attack, you can quiet your mind and body until the symptoms disappear.

People who suffer panic attacks must learn to deal with their sensations of terror. While medicine may be helpful, cognitive-behavioral therapy is one of the most effective methods for dealing with panic and anxiety. It entails acknowledging that the panic-producing process is powered by catastrophic, future-oriented thinking. People with panic disorder must become conscious that their thoughts cause a bodily response, resulting in a panic attack.

Learning and practicing anxiety management skills is essential for gaining control of panic disorder. You may use the following strategies to help you stop a panic attack:

1. Slowly And Thoroughly Inhale And Exhale

Anxiety might lead you to breathe fast, exacerbating both a panic attack’s mental and physical symptoms. So when you begin to feel panicked, take slow, deep breaths to calm your mind and body.

2. Take A Moment To Reflect

Tell yourself to stop when your thoughts begin to whirl out of control. Organize your thoughts and determine what you need to do to regain your composure.

3. Consider The Good

Push negative ideas away from your head and remind yourself that you are in charge. Consider moments when you were able to handle problems and worry effectively.

4. Make A Point Of Speaking Out For Yourself

If you feel the urge to leave a situation, do so immediately or notify someone else. Consider asking for support if necessary. The fact that you’re growing more agitated will not help you. If all you need is to go for a stroll and let off some steam will not help either.

5. It Is Recommended That You Relax Your Muscles

Anxiety tenses your whole body, so make a deliberate effort to relax every muscle in your body, from your toes to your neck and face. Don’t wait until you have a panic episode to attempt these tactics. It is critical to use these tactics regularly and learn to handle your anxiety in phases. As your confidence in your capacity to handle a panic attack grows, you will be able to walk out the door each day feeling more relaxed and confident in yourself.

Conclusion

Panic episodes may make it difficult to breathe and create chest discomfort and dizziness. People with panic disorder, and anxiety illness, suffer panic attacks and worry about regularly having episodes. According to Seif, learning and practicing anxiety management skills is essential for gaining control of panic disorder. Take long, steady breaths to relax your muscles and quiet your thoughts. If you feel compelled to leave, do so quickly or alert others. Don’t be afraid to seek help if you need it. Don’t wait until you have a panic episode to attempt these tactics.