Panic attacks look different in different people. Some may experience them as asthma attacks, others as heart attacks, and in children sometimes as temper tantrums. If you suffer from panic attacks or know someone who does, read below for helpful tips on what to do to stop them.
First, know what causes a panic attack. Everyone handles stress differently and has different triggers, know what triggers anxiety and panic in you. Common triggers include entering an unfamiliar situations or a feeling of being out of control in a situation. Most people in the midst of a panic attack won’t know why it’s happening. Thinking about environmental triggers and how you respond when you’re calm will help you and others handle further attacks.
Know the symptoms of a panic attack. Many people who experience panic attacks attribute them to medical reasons resulting in time and money spent at doctors’ offices. By knowing the signs of panic you will be prepared beforehand and know what is happening. Common symptoms of a panic attack include:
Rapid heart rate
Sense of impending doom
Chills and/or hot flashes
Get plenty of sleep. Sleep deprivation robs your body of needed the chemicals your brain needs to self-regulate. Without proper sleep, you will be more prone to panic attacks. Likewise, maintain a healthy diet. Diets rich in fruits, vegetables, and whole grains will help your body utilize and maintain proper energy sources.
Maintain the right environment. If you are hot, cool off. If you are cold, put on a sweater. It’s a good idea to always have a light sweater with you to take on and off as your body needs it. One of the best things you can do for someone in the middle of a panic attack is to keep them warm and lessen the sights and sounds around them. Remove them from the situation, without embarrassing them. Look for small contained spaces, which feel safe to the individual. It’s a good idea to think and talk about these beforehand. Is the car a safe place for the individual in the midst of a panic attack? Is their bedroom a safe place?
Panic and anxiety disorders can be significant functionally disabling clinical problems or moderately challenge our sense of well being.
If you or a family member is suffering from panic attacks give the experts at Holtz Psychological Services a call. We are here to Help!