The panic attack consists of an intense feeling of fear which appears suddenly, accompanied by great anxiety symptoms, such as palpitations, sweating, tremors, feeling of lack of air, dizziness or feeling of unreality.
The first step to overcome a panic attack consists of having an appropriate information on what and how originates.
The first time you have a panic attack it is likely that take a while going through a phase of enough stress and anxiety.
Each person has a different way of reacting to these situations. For example, there are people who tend to react more with digestive symptoms, such as nausea and abdominal discomfort, while others, as it is certainly your case if you have panic attacks, tend to react more with palpitations, shortness of breath or dizziness (i.e., seen most affected your cardio-respiratory apparatus).
This means that if you spend much time feeling anxiety as usual, your breathing is still superficial, your muscles are tight and just you can make breathing deep. Bad breath, your heart is accelerated because oxygen is missing you and you can also feel a sense of dizziness. In other words, you’re hyperventilating. And it is precisely this hyperventilation (along with the help of a series of psychological factors) that may give rise to the first panic attack.
The start of the first panic attack
At any given time, the symptoms of hyperventilation may be especially intense. Noticing these symptoms react with fear, you think that something bad happens to you, you’re going to faint, that something’s wrong with your heart.
As you’re thinking about these things, you’ll feel more fear, and fear makes your anxiety increase and hiperventiles even more, which, in turn, generate more fear. You think you’re gonna die, or that you have something very serious or that you faint and you hit the head on the ground, that there is no one to help you.
At this time you can be already having a panic attack, because your fear and anxiety have reached its peak.
After the first attack remains fear that again. This fear keeps you in a State of anxiety and hyperventilation. All this increases the likelihood that again and you’re done having a panic disorder.
The emergence of agoraphobia
Agoraphobia involves intense fear to have a panic attack in a place where you can not receive support or consider dangerous for any reason, or which can not escape (shopping centers, crowded places, buses, meters, etc.) This fear can do to let go these places (unless someone accompanying you), or in more severe cases, which let even going out to the street.
What to do after a panic attack
Although panic attacks seem to arise suddenly, the truth is that they usually begin with physical symptoms of hyperventilation. That’s when you can intervene:
1. Take deep breaths, completely filling your lungs with air (from the abdomen) and expelling it slowly.
2. Watch your thoughts. Instead start thinking about terrible catastrophes you think things like the following:
- Not nothing bad happens to me, is just anxiety and hyperventilation, I’m not going to die will give an attack me, or I’m going crazy.
- If I think I’m going to faint I can find a place to sit, breathe and wait for me you pass.
Now I’m going to relax, not to think about what is happening to me and concentrate on positive things or what you see on the street, to divert my attention.
- Calm down, breathe, nothing happens, then moves you (or any other reassuring phrase that you will help).
- Am not going to lose control, even if a person feel much anxiety can continue doing what you are doing, even drive and I can also do it.
- I’m not going to be catastrophic, it is not a catastrophe, just an unpleasant moment. I can bear it.
In addition, you can do the following:
1. If you smoke regularly, it is advisable to let the tobacco, increases the hyperventilation and favors the panic attacks.
2. It examines whether there are important sources of stress in your life and try to find the way to reduce the level of stress in your life.
3. Do exercise regularly and breathing exercises to make sure that your breathing ceases to be superficial. Practice breathing throughout the day exercises, whenever you can, especially in the most tense moments.
4. Learn relaxation techniques and practice them regularly.