By Sami Shields of ContemporaryVA
Do you find yourself or someone you love or know regularly experiencing:
– extreme fear
– chest pains
– feels like they’re choking
– have a racing heart
– panicking
These are the common symptoms of panic attacks. Panic is experiencing an intense rush of fear or anxiety, which often leads to physical symptoms, such as a racing heart or sweating.
If a person does not realize that these physical symptoms are a result of their anxiety, they can become even more anxious because they’re not sure why they’re experiencing these symptoms. The increase in their anxiety level causes their symptoms to get more intense, which makes them feel even more anxious, causing their symptoms to get even more intense….. and so on. This is known as entering into a ‘cycle of panic,’ or a panic attack.
Someone having a panic attack might experience the following:
– a sense that something bad is about to happen like having a heart attack or going mad
heart racing
– sweating
– dry mouth, short breath, or a choking sensation
– chest pain
– extreme fear
– light-headedness, or dizziness
– feeling detached from themselves
If some of these symptoms come on suddenly and forcefully for someone with no external reason and it’s to the point that they’re showing signs of extreme
anxiety, they may be having a panic attack.
People are more likely to have panic attacks after a period of prolonged stress, or after a single, large, stressful event. They can also be triggered or worsened by using drugs and alcohol. Getting together with a mental health professional to figure out the patterns of thought and behavior that lead to panic attacks in the first place is the best way to treat them.
The panic that you are experiencing is not going to hurt you. Although it may feel like you are in danger because of this anxiety, and it is completely normal to feel that way…. you are not in danger. Anxiety will not harm you. Anxiety attacks can be scary, but they will pass. This anxiety will pass. Overcoming panic attacks is possible.
Keep breathing naturally…. making sure to exhale completely with each breath.
Some other suggestions when you find yourself or someone you love or know in the midst of a panic attack:
Avoid ‘self-talk’ that focuses your attention on your symptoms – don’t tell yourself ‘Stop panicking!’ or ‘Relax!’
Remind yourself that the symptoms of a panic attack are uncomfortable, but not life threatening. Reassure yourself that you’ve felt these feelings before and nothing bad happened to you.
Focus your attention on something outside your own body and symptoms. For example, distract yourself by counting backwards in threes from 100, recall the words from a favorite song or concentrate on the sights and sounds around you.
Fleeing from the situation will only reinforce the perception that your panic attacks are unbearable. If you sit and allow the symptoms to pass, you gain confidence in your ability to cope. If you or someone you love or know needs help or support with panic attacks, Contact Never Give Up, LLC below!
Are you currently struggling with panic attacks? Let us know in the comments below or send a message here.
