Frightening Feelings: Panic Attacks
Maybe you don't suffer from alektorophobia, also known as the fear of chickens. Hopefully, you don't have to deal with hippopotomonstrosesquippedaliophobia, the cruelly named fear of long words. But, the fact is, millions of Americans have phobias, including fear of heights, public speaking, reptiles and other things - making phobias one of the most common types of anxiety disorder. Roughly 40 million adults in the US suffer from an anxiety disorder, which can often lead to panic attacks.
What is a panic attack?
Panic attacks often start suddenly and can be overwhelming in a matter of seconds, producing all kinds of physical symptoms. Many people report one or more of these sensations when they feel a panic attack come on.
- Racing or pounding heart
- Sweating
- Difficulty breathing or shortness of breath
- Nausea
- Shaking
- Chest pain
Ways to deal with a panic attack
The best way to combat this kind of fear is to let it run its course. Once it's over, you'll realize you've made it to the other side and nothing terrible happened. Fighting the panic attack can cause symptoms to grow or last longer. Instead, use these tips to make it through.
Speak to yourself.
Acknowledging facts about the situation can help center you. Say where you are, reassuring yourself that you are not afraid, this is a panic attack and it will pass.
Focus on your breathing.
Try counting to four for each inhale and exhale. This can lessen physical symptoms and help you calm down.
Find a safe space.
Physically locating yourself in a place where you are comfortable or closing your eyes to create a safe place in your mind can be a huge help in relieving panic.
Relax your muscles.
Work your way through your body one muscle at a time, attempting to untense each muscle. Start from the bottom of your body and work your way to the top. By the time you get to your head and neck, you will likely have released both physical and mental tension.
Ground yourself.
Find five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. As your mind focuses on these tasks, it will be distracted from whatever it is that is causing your panic.
Most people recover quickly from a panic attack, but for others, the adrenaline rush takes longer to wear off. Getting fresh air and sunshine, taking a warm shower, or even a short nap can help bring your emotions - and physical symptoms - back in line. But, if you have panic attacks frequently, or the after effects last for a long period of time, you may want to speak with a healthcare provider.
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