Coping With Panic Attacks In 3 Simple Steps
Any therapist in Encinitas can tell you that panic attacks appear when the body and mind wrongfully perceive a low intensity stimulus as a dangerous situation. Essentially, instead of providing a moderate or minor response according to the circumstance, during a panic attack the danger detection center offers a full-blown stress response, typical to a life and death situation.
In addition to the faulty mental response, it is necessary to mention that panic attacks are frequently associated with extreme physical symptoms and hence, the initial response is grossly exacerbated. Let’s take the case of a person who is afraid of snakes for instance: the fear of snakes is so intense that they completely panic even at the sight an elongated gummy worm.
The common symptoms of panic attacks
There are various symptoms that can occur during a panic attack that can last anywhere between 5 minutes and several hours. Throughout the panic attack, a person can feel any of the following symptoms:
Numbness and tingling
Nausea and abdominal discomfort
Hot flushes and chills
Dizziness, faintness and lightheadedness
Trembling
Choking or the feeling of suffocation
An irrational fear of going insane
Depersonalization or de-realization
Heart palpitation choke
Fear of death, stroke or heart attack
Managing the panic attack
It is important to note that panic attacks appear more frequently when a person is undergoing a highly stressful situation in his life. Even though they seem to occur all of a sudden and without any plausible explanation or reason, it is important that you identify them and follow the subsequent steps.
Step 1: Rule out the possibility of a lethal health problem
If you acknowledge typical panic attack symptoms such as pounding heart, shortness of breath, blurry vision, excessive sweating, shaking, dizziness and so on, you should see a physician. It is very important that you explain what you feel in detail so he can exclude any medical conditions as the cause of the symptoms, especially the physical manifestations. In the eventuality that the physician states you are completely healthy, then you will know for sure that your sensations are related to abnormal anxiety levels.
Step 2: Do your best to keep calm
In the vast majority of cases, the first symptoms of the panic attacks manifest through various physical sensations that can indicate a stroke or a heart attack. When this happens, it is very important to keep calm and become aware of the fact that the signs are simply related to anxiety and there is nothing serious to be afraid of. This is where the physician’s clearance truly matters, especially since you need be able to trust your own words that you are going to be fine.
Step 3: Try out a relaxation exercise
At this point, you should find a quiet and safe place where you can retreat alone or with a trusted friend and practice a relaxation technique. The most common and efficient relaxation technique recommended by therapists implies breathing exercises. Therefore, you should see a therapist in Encinitas and learn more about the breathing exercises that work for you.