Anyone can have a panic attack at any time in their life. Although the manifestations of a panic attack are very vivid, it is not harmful to health. However, if panic attacks occur frequently and make your life difficult, you should seek help. The platform of the All-Ukrainian Mental Health Program "Are You OK?" toldwhat a panic attack is and how to control yourself, UNN reports.
Details
It is noted that a panic attack is a short, sudden onset of intense anxiety accompanied by a number of physical symptoms, such as increased heart rate, dizziness, and nausea. During a panic attack, a person may feel like they are going crazy, losing control, or dying.
Manifestations of a panic attack can include:
- rapid heartbeat;
- shortness of breath, rapid or difficult breathing;
- numbness or trembling of the arms and legs;
- nausea and stomach discomfort;
- vertigo;
- excessive sensitivity to light (it seems brighter and more intense);
- a stream of tears that cannot be stopped;
- a feeling of petrification and inability to move;
- dry mouth;
- a feeling of unreality or isolation from the world around you.
"A panic attack can last from 5 to 20 minutes, although cases have been recorded when the attacks lasted up to an hour. If you experience any signs of panic attacks for a longer period of time, this may indicate increased anxiety. It can also be a symptom of a certain disease — in this case, contact your family doctor," said in "how are you?".
Sometimes a panic attack can occur for no reason. This happens when the body mistakenly switches to fight-or-flight mode, although there is no real danger. As your body tries to get as much oxygen as possible, your breathing speeds up. Also, the body begins to release adrenaline, which accelerates the heartbeat and increases tension in the muscles.
Panic attacks can also occur due to certain triggers:
- excessive stress;
- overwork;
- sudden stressful situation (moving, physical illness, death of a loved one);
- emotional and/or professional burnout;
- experience of violence in childhood or adulthood;
- Phobias (e.g., fear of heights).
You can overcome a panic attack by using the 5-4-3-2-1 technique, which will help reduce the manifestations of a panic attack. The technique is to concentrate on the things around us. List them out loud or in your mind:
- 5 things you see in front of you (for example, a desk, laptop, keyboard, notepad, mouse);
- 4 things you can feel physically (clothes on your body, jewelry, shoes, floor under your feet);
- 3 things you hear (neighbors talking, car sounds,household appliances);
- 2 things you can smell (the aroma of coffee and flowers);
- 1 thing you can taste (cookies).
Self-help techniques reduce the symptoms of a panic attack, but it's also important to understand when to seek help.:
- if panic attacks recur;
- you are afraid that a panic attack will happen again, and you will never get rid of these attacks;
- panic attacks make your life difficult. For example, you stop leaving the house, constantly check your heart rate, or limit your physical activity;
- you begin to protect yourself in every possible way in case you have a panic attack. For example, you start carrying medications or a blood pressure monitor;
- you increasingly need to make sure that you are all right. For example, you start asking again if you look pale.
Recall
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