Let’s look at the signs that you might be having a panic attack. The following list gives signs of an oncoming panic attack.
· Palpitations · A pounding heart, or an accelerated heart rate · Sweating · Trembling or shaking · Shortness of breath · A choking sensation · Chest pain or discomfort · Nausea or stomach cramps · De-realization (a feeling of unreality) · Fear of losing control or going crazy · Fear of dying · Numbness or a tingling sensation in your face and limbs · Chills or hot flashes
You would be surprised at how many people go to completely sure that they’re having a heart attack only to find out that it’s a panic attack.
Think relaxing thoughts, and again, while breathing in, think “Relax,” and then breathe out. But it doesn’t seem to be having any positive effect in fact, just concentrating on breathing is making you feel self-conscious and more uptight.
The particular situations that trigger your panic and anxiety may differ. Sometimes your mind can play tricks on you. Even when you think you’re in no danger of having a panic attack, your brain might be feeling differently.
DEALING WITH PANIC ATTACKS
In America, it is estimated that almost 5% of the population suffer from some form of anxiety disorder. Frequent panic attacks often develop into what medical physicians refer to as an “anxiety disorder.” Your first step is to recognize when a panic attack is about to begin. When you have enough of them, you start to really pay attention to the tingling sensation, the shortness of breath, and the disconnection from the real life around you.
So how do you start trying to combat your panic attacks? What if I told you the trick to ending panic and anxiety attacks is to WANT to have one. That sounds strange, even contradictory, doesn’t it? But the want really does help push it away.
What it means is that when you are afraid of something – in this case a panic attack – it will more than likely appear and wreak havoc. When you stand up to the attack, your chances of fending it off are much greater. How do you stop resisting–you move directly into it, into the path of the anxiety, and by doing so it cannot persist.
In essence what this means is that if you daily voluntarily seek to have a panic attack, you cannot have one. Try in this very moment to have a panic attack and I will guarantee you cannot. You may not realize it but you have always decided to panic. You make the choice by saying this is beyond my control whether it be consciously or sub-consciously.
Anxiety causes an imbalance in your life whereby all of the mental worry creates a top-heavy sensation. The key to overcoming panic attacks is to relax. One of the first signs of a panic attack is difficulty breathing, and you may find yourself panting to catch a breath. When you focus on making those breaths even, your heart rate will slow down and the panic will subside. Breathing more slowly and deeply has a calming effect.
Many people strongly advocate aromatherapy to deal with panic and anxiety. Lavender can have an especially calming and soothing effect when you smell it. You can find essential oil of lavender at many stores. You may want to prepare yourself BEFORE a panic attack happens.
Prepare a list of things to do in case of panicked feelings, and it will be ready for you when you need it. Fill it with lots of soothing messages and ideas of calming things to do. I find this to be a very helpful tool and am never without my small notebook that has these positive affirmations in it.
A panic attack can be a very scary thing to go through, especially if you're alone. Preparing for when the panic comes can really help reduce the symptoms, and even sometimes help to prevent it. Another great approach to combating panic attacks and stress is to use visualization which I will discuss in a separate article.