What is panic attack and how we can protect ourselves?
Do you feel racing palpitations, trembling, and shortness of breath, accompanied by a sudden feeling of dooming? Beware! These could be signs of a panic attack.
A panic attack is a sudden episode of intense fear or discomfort that often comes without warning. It can be accompanied by physical symptoms such as a rapid heartbeat, chest tightness, sweating, chills or hot flashes. Other symptoms may include nausea, dizziness, and a sense of unreality or detachment.
Some of the common causes of panic attacks include:
- Genetics
- Stressful life events
- Certain medical conditions
- Substance abuse or withdrawal
- Trauma or abuse
So, it’s important to take care of your mental and physical health to minimize the risk of panic attacks. But if you are still experiencing them, not to worry! Here we bring the best tips and tricks to help manage and prevent panic attacks.
- Take it Easy! Breathe Slowly: Deep breathing can help reduce the intensity and frequency of panic attacks by regulating the nervous system and promoting relaxation. It increases oxygen levels in the body, which can alleviate feelings of dizziness and light headedness. Incorporating deep breathing exercises into one’s routine can be an effective way to manage panic attacks and promote overall well-being.
- Find a Focus Object: When panic strikes, it can feel like the world is closing in around you. One technique that many people find helpful is to focus on an object in clear sight, taking note of its every detail – patterns, colours, shapes, and size. By doing so, you may find that the intensity of your panic symptoms begins to subside.
- Turn on the Magic of Lavender: Lavender oil has natural calming properties that can alleviate anxiety and tension, reduce heart rate, and lower blood pressure. Inhaling lavender oil promotes relaxation, while applying it topically can reduce muscle tension. It is a helpful complementary therapy for managing panic attacks.
- Scroll through your happy moments: The feeling of warmth is unmatchable when you scroll through your happy moments. It’s like taking a mental vacation to a place where positivity and joy are the only things that exist. Focusing on positive emotions, it can shift our attention away from triggers and bring a sense of calm and relaxation.
- Jot Down What’s Bothering You: Journaling can help calm down panic attacks by allowing individuals to identify their triggers and develop coping strategies. One effective technique is to create two columns in the journal, one for problems and the other for solutions. If a solution is not within the individual’s control, acknowledging that can help free them from the stress of feeling responsible for the outcome.
- Believe in Nature’s Law: Yes! It works! Believing in Nature’s Law can help reduce the frequency and intensity of panic attacks. Nature has its own rhythms and patterns, and accepting them can provide a sense of calm and stability. Trusting in the natural process of life can also help individuals let go of the need for control and allow them to surrender to the present moment. This mindset shift can be a helpful tool in managing anxiety and panic attacks.
Life is too short to be carried away by bad days. With the right mindset, positive energy, belief systems, and a willingness to embrace change, it is possible to overcome challenges and soar to new heights.
