How to Get Through a Panic Attack

Extreme anxiety and panic attacks can often overwhelm your senses. Going through either of them can be draining both physically and mentally. Of course, each person has different symptoms and triggers, but the fact that panic attacks are exhausting is universal.

Being diagnosed with a panic aisorder, it is imperative that you learn how to cope and deal with attacks. Medicine is not the best route, and will not deliver immediate results. Not to mention the fact that finding the exact medicine that will help is more of a trial and error ordeal.

But learning how to recognize and cope with your panic can help ease your suffering, and you may even learn how to cut them off before they start.

What is a panic attack?

A panic attack is a sudden feeling of acute and disabling anxiety and/or fear in which there is no real danger or apparent cause. One may have an overwhelming sense of impending doom, regardless of actual events or situations. These attacks can range in severity and length, with no real way of discerning either. When these attacks occur many people often believe that they are having a heart attack, or dying.

Recognizing a Panic Attack

Panic attacks can often have triggers, in which case you should learn your triggers and avoid them when you can, but sometimes panic attacks can seem to come out of nowhere and cannot be avoided. Either way, they don't happen in an instant. There are often physical symptoms that occur just before a panic attack. These can include shaking, a tightness in the chest, lack of concentration, dizziness or being lightheaded, and more.

Learn to recognize the first symptom of onset panic. Though it is different with each person, the first symptom is usually pretty consistent. Each attack will start off relatively the same way. Pay attention when you do have attacks. Ask yourself how you felt physically, and what may have triggered the attack.

Breathe

It is imperative to remember to BREATHE. As soon as you recognize an approaching attack, sit down and breathe. Breathing in to the count of five and then out to the count of five and repeating this for a few minutes can help relax your body and even hold off your panic. Focus solely on your breathing. If your lucky, this may be enough to avoid the attack.

Grounding

If breathing doesn't seem to help, or you are unable to focus on your breathing, there are techniques called "Grounding." There are a few different techniques, and each can be combined and used to help "ground" you. One such technique includes placing your feet firmly onto the floor, listening to music, and surveying your surroundings. The main goal of grounding techniques is to distract yourself away from your growing panic. Ask yourself questions: where am I? What is today? What month is it? What is the year? How old am I? What season is it?

Coach

If you cannot ground yourself, do not be afraid to ask someone else to help coach you through your attack. Your coach can be your friends and family who are often near you, or easy to get a hold of. However, if you need coaching, be sure that your chosen coach is aware of what to do, as well as able and willing to help you cope. This person will need to be able to remain calm under pressure. If they become panicked, they will not be able to help you.

Therapy

If you are unable to cope with your panic attacks, or they are simply too severe to control, you may want to look into seeing a therapist. They may be able to further teach you ways to recognize and cope with your attacks, and may even prescribe medication that will assist in keeping your attacks under control.