Wellbeing

The Ultimate Guide to Stopping a Panic Attack According to a Therapist

Panicked? These strategies can help you find some calm.

Panic attack is a feeling of sudden and intense anxiety. If you’ve ever had one, you know how exhausting they can be. The world seems to stop while you’re defeated by intense fear. The worse part is, panic attacks has a tendency of occurring frequently.

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We need to understand panic attacks and what it’s long term improvements are, how can it be managed. Also we need to stop looking at quick fix.

Diagnostic symptoms of a panic attack include:
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  • Heart palpitations, pounding heart, or increased heart rate
  • Sweating
  • Shaking
  • Shortness of breath
  • Chest discomfort
  • Nausea or stomach upset
  • Dizziness or light-headedness
  • Chills or heat sensations
  • Numbness or tingling
  • Feelings of unreality or being detached from oneself
  • Fear of losing control
  • Fear of dying

These are the symptoms that may have a clear cause and it can occur out of the blue. There’s no doubt about unsettling they are. Many people have said that panic attacks feel similar to a heart attack.

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How to Prevent Panic Attacks ??‍♀️??‍♂️

Physical and emotional symptoms can occur during an attack, often at the same time.

There isn’t one specific trick that stops panic in its tracks. Instead, you might have to experiment a bit to see what works best for you

Acceptance and recognition ?️

A person should acknowledge that the attack is a brief period of concentrated anxiety and that it will end.

If a person is experiencing an attack for the first time, it is advisable to visit a doctor as soon as possible. Some symptoms of panic attacks can indicate other events, such as heart attacks or strokes.

Deep breathing

Deep breathing can sometimes bring a panic attack under control. Rapid breathing can increase anxiety and tension, so instead taking long, try to take slow, deep breaths if you can do so.

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Unfortunately, many times you just have to wait for a panic episode it to run its course.

Cognitive-behavioral therapy, relaxation, and mindfulness work can also help. Cognitive interventions teach you how to control your thinking during panic attacks.

Find a focus point

Some people get more anxious when they focus on their breathing. You can try closing your eyes and giving your brain something to focus on things outside yourself.

Rely on a friend ?

Have contacts you can reach during panic attacks to help talk you down. A simple text or phone call might be enough to pull you out of the terror.


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The Ultimate Guide to Stopping a Panic Attack According to a Therapist
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