The 4 keys to overcome Panic Attacks

Surely you have ever heard of panic attacks and it is even possible that you have experienced one at some time. Although the most common is to experience one or two panic attacks throughout life, on some occasions these can become recurring experiences, generalizing the fear of suffering it again to practically all situations in life life. When this happens, you can also talk about panic disorder.

Often, people affected by panic attacks describe the sensation as a sudden storm that rages inside them, causing an avalanche of physical and emotional symptoms. Usually appearing without warning, people who experience them can associate places with times when who have experienced panic attacks, being able to develop avoidance behaviors to different and specific spaces.

Panic attacks by themselves are not life threatening; You cannot die from a panic attack, although sometimes the symptoms are so intense that they can make you think otherwise. These generate a lot of fear and significantly affect your quality of life. Always remember to consult with a mental health professional if you are experiencing recurring panic attacks.

In this article we are going to discuss some keys to overcome panic attacks that may be useful to you, but remember that you cannot use these tips as if they were part of a therapy; It is important to find a personalized solution for you in the hands of healthcare personnel.

Recognizing the symptoms quickly is essential

As presented in the previous section, panic attacks include a fairly wide range of symptoms. Therefore, in order to learn to identify panic attacks when they occur, it is important to be aware of their characteristic symptoms and, through recognition, learn to cope with this experience. Panic attacks can vary in intensity and duration, but in general, these physical and emotional symptoms come on abruptly and overwhelmingly.

1. physical symptoms

During a panic attack, the body has a reaction to a danger or alarm that does not have to exist, having intense physical symptoms. You may experience rapid and pounding heartbeat, excessive sweating, involuntary shaking or shaking, feeling short of breath or difficulty breathing, chest tightness, and nausea. It is common to feel that the heart is beating very fast and this can be frightening and make people who experience it think that they are living a near death experiencethus increasing anxiety.

2. emotional symptoms

On an emotional level, panic attacks generate a very overwhelming feeling of fear and intense anguish. You may feel an irrational fear of losing control, feel like you are going crazy or that you may die. The feeling that something horrible is about to happen is very suffocating and desperate; anxiety becomes responsible for all your emotional reactions.

• Related article: "Types of Anxiety Disorders and their characteristics"

3. cognitive symptoms

During a panic attack and mainly due to the combination of physical symptoms and the emotionality experienced, cognition can also be affected. This includes experiencing catastrophic thoughts and an overwhelming sense of unreality or disconnection with real life. Racing thoughts and difficulty concentrating can increase the insecurity and vulnerability experienced.

4. behavioral symptoms

From a panic attack, behaviors and behaviors can develop that fundamentally are intended to avoid places or situations that are feared to trigger another attack similar. This avoidance can negatively affect daily life, limiting activities and generating a further cycle of anxiety.

• You may be interested in: "What is fear for?"

How to overcome panic attacks?

Overcoming panic attacks takes time, patience, and a commitment to yourself. Fortunately, there are several effective strategies that can help you cope and decrease the frequency and intensity of these episodes. In any case, remember to go to a health professional to receive an individualized diagnosis and treatment tailored to your needs. Here are some keys that can be useful to overcome panic attacks:

1. Panic Education

Know how panic attacks work and understand that although they are intense, they are temporary and do not cause permanent physical damage, is the first step towards overcoming it. Do your research and familiarize yourself with the subject, and if possible, seek reliable information from medical sources or mental health professionals.

2. Relaxation and breathing techniques

Learning relaxation techniques, such as meditation and deep breathing, can help you reduce anxiety and calm your mind during a panic attack. Try the 4-7-8 breathing technique: inhale deeply for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds. Repeat this process several times until you feel a sense of calm.

• Related article: "7 easy relaxation techniques to combat stress"

3. Establish daily routines

Maintaining a structured routine can give you security and predictability, reducing the uncertainty that can trigger anxiety. Be sure to include time for self-care, physical exercise, and activities you enjoy. Avoid excessive self-demand; don't judge or punish yourself for having panic attacks. Accepting that it is a natural reaction will allow you to approach the situation with greater compassion for yourself.

4. Social support

Share your experiences with friends, family, or support groups. Sometimes talking about what you're feeling can help ease the emotional burden and allow you to gain different and encouraging perspectives. Also, surrounding yourself with people you trust and take care of you is very positive to feel protected in case you are afraid of experiencing a panic attack.

The importance of professional help

Each case is unique and it is important that, if panic attacks hinder your everyday life, you have psychotherapeutic support. If the panic episodes persist and none of the techniques or tips presented above are helpful to you, don't blame yourself or feel like you're doing it wrong.

Do not hesitate to seek professional help; With the right support and your personal commitment, you will achieve a calmer life and away from panic attacks.