What to do if you suffer from panic attacks frequently?

The fear produced by panic attacks can be very strong.. When it happens you may feel like you are losing control, having a heart attack, or even dying. When panic attacks happen unexpectedly and frequently, or you often fear having another attack, you may have panic disorder. It is worth mentioning that panic attacks are not life-threatening, but they can considerably deteriorate your quality of life.

• We recommend you read: "Can you die from a Panic Attack?"

Symptoms of a panic attack

Some of the symptoms that you can present in a panic attack can be:

• Sense of impending danger or doom
• Fear of losing control or death
• Tachycardia and palpitations
• Sweat
• tremors or shaking
• Shortness of breath or tightness in the throat
• Shaking chills
• Hot flushes
• Nausea
• abdominal cramps
• Chest pain
• Headache
• Dizziness, feeling light-headed, or fainting
• Sensation of numbness or tingling
• Feelings of unreality or disconnection.

Panic attacks appear unexpectedly. There is no specific place or circumstance that causes them, it can be when you are driving, in a business meeting, walking in a public place or even while you sleep. The symptoms of panic attacks can escalate in a few minutes. Passing by, they leave you feeling tired and fatigued. One of the worst aspects of panic attacks is that the fear of a recurrence can lead you to avoid situations of daily life that are important to your relationships, work, health, etc.

Risk factor's

Factors that increase the risk of suffering from panic attacks or panic disorder are:

• Family history of panic attacks or panic disorder
• Stress factors such as the death or serious illness of a loved one
• Traumatic events such as sexual assault or a serious accident
• Major life changes, such as a divorce or the arrival of a baby in the family
• Excessive use of tobacco or caffeine
• History of physical abuse or sexual abuse in childhood

complications

Panic attacks can greatly affect your quality of life if they are not treated by a professional., since they lead you to live in fear of your environment. Panic attacks can cause the following complications:

• Rejection of social situations
• Problems at home, school or work
• Excessive use of alcohol or other substances
• Elevated risk of suicide or suicidal thoughts
• Depression, anxiety disorder and other psychiatric disorders
• Appearance of specific phobias, such as fear of driving or leaving your house
• Frequent medical care for health concerns and other illnesses

What to do once the panic attack has been triggered?

It is true that panic attacks can bring serious complications to your life, but it is also important that you know the tools and options you have to treat it.

use deep breathing

Hyperventilating is one of the symptoms that occur due to panic attacks, which in turn generates an increase in fear, therefore deep breathing is recommended to reduce symptoms when an attack occurs. How to use breathing in these cases?

• Focus on breathing in and out through your mouth, feeling the air slowly fill your chest and abdomen, then slowly exhale.
• Inhale for a count of four, hold for a second, then exhale for a count of four
• Try to identify the panic attack so that you remember that it is a temporary episode and that it will soon pass
• Acknowledge and let go of the fear that you are dying or about to die, both of which are symptoms of panic attacks. This will help you focus on techniques that reduce symptoms.

Mindfulness: practice mindfulness

Panic attacks happen when you are overwhelmed by a feeling of detachment or separation from reality.. What the practice of full consciousness does is connect you to that reality that surrounds you, helping thus attacking the root problem, either when the panic attack is approaching or at the moment occurs. How to practice mindfulness?

• Focus on the sensations:

Focus on physical sensations that are common to you, such as feeling the ground you are standing on or the texture of the clothing you are wearing. These specific sensations bring you back to reality and help you focus on something else.

• Find a focus object:

Choose an object in sight and pay attention to each of its details so that you focus on something neutral that takes you out of a state of panic. Example: focus on a painting or an object that is in the place where you are. Describe for you the colors, texture, size, etc. Focus your energy on that object and you will see how the symptoms decrease.

• Imagine your happy place:

What is the most relaxing place you can imagine? A sunny beach? A cabin in the mountains? Imagine yourself in that place, and try to focus on the details as much as possible. Imagine walking through the sand, or smelling the wet grass.

This place should be quiet, calm and relaxing, therefore the streets of New York or Hong Kong won't do the job this time no matter how much you love cities.

• Repeat a mantra internally:

A mantra can help you anchor yourself in the present thus reducing the symptoms of a panic attack. The mantra can be something like: "This too shall pass" or you can choose a mantra that is personal to you. Repeat it in your mind until you feel the panic attack subside.

When to seek professional help?

From the first episode! A panic attack is a very stormy experience and although it is temporary, if not treated in time, it can become a panic disorder with agoraphobia. Getting to that point can make common life situations like being in crowds or in public spaces difficult. Therefore, if you suffer from a panic attack it is very important that you seek the help of a professional as soon as possible to prevent it from affecting your quality of life and your relationships.