The symptoms of a panic attack can be similar to having a heart attack and this can really scare the person. The fear of experiencing this same feeling again can take a heavy toll on people suffering from these attacks. It also restricts them from doing certain things, for example if a person experiences an attack when flying he will avoid air travel. Panic attacks can be triggered by different things ranging from phobias to loss of dear ones. Lifestyle related habits like alcohol and drug use can also contribute to panic attacks.
People who have experienced a panic attack narrate that they feel as if they are going to die during the attack. The five sensory perceptions go out of sync when you experience a panic attack and this can wreak havoc on the sufferers mind. One of the common symptoms of a panic attack is palpitation which many people mistake for having a heart attack.
Excessive sweating is another symptom experienced during a panic attack that adds to the psychology of fear. Nausea and anxiety are also some of the common symptoms of a panic attack along with hot flushes all over the body. Shivering and a feeling of being suffocated are also associated with this condition. People also feel dizzy during these attacks and seem to lose their motor functions.
If you are experiencing a panic attack your fear starts to overcrowd your mind and it is difficult to accept that these are not real. So grounding yourself in reality is one of the best remedies to deal with the attack. Accepting that you are having a panic attack is the first step to get over it. Here are some of the other things that will help you cure your panic attacks.
The power of a panic attack is the unreal fear, so if you touch base with reality you can get over your attack quickly. If you are standing try to feel the ground below you, place your hand on a nearby object like a wall and feel it, look around and try to identify the colors of 4 – 5 objects that you can see. Doing this will help you differentiate between reality and the tricks that your mind might be trying to play on you.
People tend to hyperventilate during a panic attack and the best way to overcome this is to concentrate on your breathing and maintain a rhythmic technique. Take a slow deep breath and concentrate on the tip of your nostrils and the area above your upper lip. Feel the touch of your incoming and out going breathe on this region. After the initial 5 – 6 slow deep breaths try to maintain your normal breathing.
Talk to Yourself
One of the ways to deal with panic attack is to make positive statements to yourself. Tell yourself that you are strong and can deal with these attacks, affirm your physical and psychological strengths. Remind yourself that you can handle any situation. Panic attacks don’t kill and that which does not kill you makes you stronger.
Massaging your pressure points can also help you alleviate your anxiety and give you relief; also focusing your energy on the massage technique will help. One pressure point is between the two tendons of your hand around three fingers width from the crease of your wrist. Measure the distance on the inside of your wrist with the palm facing the ceiling. Massage this point in a circular motion for 2 – 3 minutes on both hands.
Another pressure point that will help you deal with panic attacks is massaging a point which is located at the base of your wrist under the line of the little finger. This point is also located on the crease of your wrist along the wrist’s main tendon. Hold and apply pressure on this point with the thumb and index finger, and do it for both hands.
Using these techniques will help you deal with your panic attacks. Remember accepting that you are having an attack is the key to get over it quickly. Avoid or cut down on stimulants like coffee, tea, alcohol, etc., as these might worsen your panic attacks. It is also advisable that you talk to your doctor if you are experiencing panic attacks frequently.