Helping Yourself Out of a Panic Attack
Panic attacks can happen anytime and anywhere. That’s what most people who have experienced such an attack at one point or another in their lives often think. In fact, it is the thought of having an attack at the most unexpected places and time that can make some people develop an anticipatory anxiety or the constant nagging feeling that something bad is about to happen. For most people who suffer from this kind of anxiety, another condition may develop – agoraphobia, which creates a desire to stay away from open places, where they think another panic attack may suddenly take place. This may be a sign of a panic disorder already.
A person who had experienced just one panic attack knows how distressing and even frightening it can be. It is easy to think that during such instances, the person will choke or have a heart attack, because of the difficulty in breathing coupled by increase in heart rate. Others may even think they will faint, or even worse, that they will die during their a panic attack. However, these attacks usually last for only 10-20 minutes at the most, and soon afterwards, the symptoms will disappear.
If you had experienced a panic attack in the past, it will help you to understand what it is all about so that you would know what to do in case another attack happens. It is important to keep reminding yourself that you are only having a panic attack not a heart attack, that you will not faint nor die.
You can prepare yourself to handle the next attack. Here are several ways how:
1. If you are alone when a panic attack strikes you, make sure that you get yourself out of any danger, because as the attack progresses, you may not be able to focus on other activities. For example, if you are driving, pull over to a safer place, park the car and just try to relax. If you have a companion with you, tell them that you are going through an attack and to just assist you in case it gets worse.
2. Try to pull yourself away from whatever triggered the attack, such as a phobia or any stressful situation. Stop thinking that you can’t get away from the triggering factor, because a feeling of being trapped will all the more aggravate the attack.
3. Try to breathe deeply and start counting each breath at a steady, slow rate. The counting will help to take away your focus from the attack itself.
4. As you breathe deeply, try to visualize an image in your mind of a place where you once felt so calm and relaxed. Bringing that picture back into your mind will help you achieve that calm state which is necessary to handle that panic attack.
5. When the attack has subsided, try to lie down and continue with your deep breathing. Oftentimes, a panic attack can cause one to feel tired and drained of energy afterward. If you’re driving, call a family member or a friend to pick you up and drive for you.
You do not have to feel helpless when the next attack happens. Prepare yourself for it not with fear, but with the knowledge that it will only happen for a few minutes and that it will not make you lose your sanity nor your life.
