What Are Panic Attacks? A panic attack is a sudden episode of intense fear or discomfort that triggers severe physical reactions, even when ...
What Are Panic Attacks?
A panic attack is a sudden episode of intense fear or discomfort that triggers severe physical reactions, even when there is no real danger. They can occur unexpectedly or be triggered by specific situations. Common symptoms include:
- Rapid heartbeat or palpitations
- Shortness of breath
- Dizziness or lightheadedness
- Sweating or chills
- Trembling or shaking
- Chest pain or tightness
- A feeling of losing control or impending doom
How to Deal with Panic Attacks
- Practice Deep Breathing – Slow, deep breaths can help regulate your nervous system. Try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.
- Recognize It’s Temporary – Remind yourself that a panic attack, while frightening, is not life-threatening and will pass.
- Use Grounding Techniques – Focus on your surroundings by identifying five things you can see, four things you can touch, three things you hear, two things you smell, and one thing you taste.
- Engage in Physical Activity – Light exercise like walking can help release tension and reduce stress.
- Avoid Stimulants – Caffeine, alcohol, and nicotine can contribute to anxiety and trigger attacks.
- Seek Professional Help – If panic attacks are frequent or affect daily life, a therapist or counselor can provide guidance and treatment options, including cognitive-behavioral therapy (CBT).
- Medication (If Needed) – In severe cases, doctors may prescribe medication to help manage symptoms.
Managing panic attacks involves a combination of self-care, relaxation techniques, and professional support when necessary.
