Panic Attacks - What They Are and How to Get Rid of Them

Panic attacks are sudden episodes of anxiety and intense fear that overwhelm the mind and body, the symptoms being similar to those of serious medical problems such as heart attacks.

Panic attacks occur suddenly in moments of maximum intensity, panic, or new situations, they are the result of primary human reactions and put you in the inability to manage the situation. However, you can become able to manage panic attacks and their symptoms just by learning coping strategies.

Recognize panic attacks

The first step in managing panic attacks is to recognize them before they start and to be aware of your symptoms when you feel in danger, are stressed, or are in emotional shock.

Accept panic attacks

Accept that you are afraid of something, of a certain moment, or a sentimental disappointment as you accept a headache and fight with fear, but not against it. In this way, you will learn to manage anxiety and recognize the reactions and symptoms that precede a panic attack.

Expose yourself to situations and places where you are prone to a panic attack

Stop avoiding places or situations that cause you to fear and expose yourself to crowds or cramped places if you are claustrophobic, open and wash the window of an upper floor if you are afraid of heights, and socialize with as many strangers as you are introverted.

Avoiding places and activities only reinforces the idea of ​​suffering a severe panic attack at the time of a forced exposure, but coping with fears and predisposing yourself to risks can lead to a cure for these anxieties or at least a marked reduction in effects.

Do not suppress your thoughts about what is causing you to panic

If you receive news, news, a proposal that you know could harm your mood and even cause a panic attack, face this thought, accept it and talk about it. Don't try to ignore such news by fooling yourself that the problem will solve itself.

Just breathe

Stress, anxiety, and a sudden increase in adrenaline contribute to the development of panic attacks, but the symptoms can be felt at a much lower intensity if you breathe correctly and at regular intervals. The moment you feel a panic attack is usually associated with hyperventilation and the desire to breathe as much oxygen as possible, which eventually calms you down.

However, due to hyperventilation, you may experience a number of symptoms such as chest pain, rapid heartbeat, shortness of breath, and tingling in the extremities, and to avoid physical repercussions you will need to control your breathing in times of panic.

Adopt a healthy lifestyle

If you know that you are one of those people who are prone to panic attacks, adopt a healthy lifestyle. This should include consuming two liters of water daily, sleeping at regular intervals because sleep deprivation increases the risk of stress and anxiety, healthy eating to reduce bloating and reduce the risk of chest pain.

Also, 20 minutes of exercise a day is extremely important for the health of your psyche and for avoiding anxiety.

Distract yourself

The human brain learns to deal with stress when it is already facing a difficult situation, in a deadlock or when it does not know how to act in various circumstances. Thus, the last step in preventing and managing panic attacks is having fun.

Learn to engage in relaxing activities such as yoga, dancing, or watching a comedy when you are stressed because, after all, stress is just a reaction of our brain to new situations and deadlines.

Distraction is extremely important, especially when you are going through long periods of stress because you can prevent anxiety and find solutions or relief.