What to Do During a Panic Attack
About 3-5% of the American population will experience a panic attack at one point or another in their lives. The number may have increased these past two years when the economy has taken a downturn and a lot of people lost their jobs, causing them to become more anxious about the future.
Panic attacks can happen anytime and anyplace. Although it’s quite common to happen during daytime, panic attacks can also happen while you’re asleep.
What Causes a Panic Attack
When the brain senses an impending danger that puts the body at risk, it secretes the adrenalin hormone which is responsible for the “fight or flight” response of the body. A panic attack takes place when this hormone is secreted even without a clear danger or even when the threat perceived is only caused by fear and is not real or imminent.
It is the build up of adrenalin that causes the body changes such as elevated heart rate, hyperventilation and many other physical sensations.
Symptoms of Panic Attacks
You feel your heart pounding so fast that and your chest getting heavy. You start trembling and may feel a little dizzy. You gasp for breath and you feel like the room is spinning out of control. If you have felt all of these for no reason at all, then you just went through a panic attack. The attack usually lasts for about 10-20 minutes, but it may have completely scared you out of your wits by the time it’s over.
A person experiencing these symptoms for the first time may not understand what is happening and may confuse these symptoms as that of having a heart attack which leads to more fear and panic. There are times when the attack is so severe that the person is unable to speak and ask for help from others.
What to Do During an Attack
If you had experienced a panic attack before, you may be one of those who fear the next one. This is what is called anticipatory anxiety which is quite common among those who frequently experience panic attacks. The best way to manage this fear of the next panic attack is to be prepared to deal with it. There are several things you can do to manage a panic attack:
1. First, when a panic attack happens, it’s very important to do deep breathing to get the much needed oxygen to your brain. Take deep breaths and start counting while doing so. The counting helps you to focus on something else other than the bodily sensations that you are experiencing.
2. Call someone. You need to know ahead who among your family members or friends you can call in case another attack happens. Think of someone who will not just brush you off and tell you that your condition is not that serious, but instead call someone who can help you calm down.
3. Talk yourself out of the attack. Tell yourself that these are just sensations that you’ll soon get over with. Replace your fears with positive thoughts that will soon calm you down.
4. Try to distract yourself by thinking of other things like how glorious that chocolate cake was last night. Try turning on the TV or the radio for music, and while listening to the music, focus on the words of the song.
5. Take your anti-anxiety medication, if you already have one. Although it is not a good idea to be too dependent on medications, if taking one will help you get over an attack fast, then do so. You can always lessen the dosage of the medication or ask for a better alternative from your doctor if you sense that you also can not function well without medications.
If your panic attacks become too frequent or too intense, then you are already experiencing a panic disorder. It is best to consult a medical health care giver who can help you find the right treatment options to help you control the panic. Frequent panic attacks may lead to another serious condition – agoraphobia or the fear of going through another panic attack in a place where escape is not possible. If left uncured, it may lead to depression and in extreme cases, substance abuse or even suicide.
