I’ve been there and I know the feeling. Panic attacks hit you without any warning signs, turning you inside out and leaving you completely helpless.
This is why I’m going to teach you how to calm down when everything around you is falling apart.
What are panic attacks?
Panic attacks occur when your body starts acting uncontrollably, usually because of something that has happened, or something you’re thinking about. They’re different from anxiety attacks, which happen when you’re afraid of a particular thing happening and are more intense.
How to identify panic attacks
It’s difficult to identify a panic attack because it feels like a mental breakdown. You’ll feel like you’re losing control of your thoughts, emotions, and body.
Here are some tips on how to spot a panic attack:
- Your heart rate increases.
- Your breathing becomes erratic.
- You sweat and shake uncontrollably.
- You feel dizzy, nauseous, or weak.
- You experience shortness of breath.
- You feel detached from reality.
- You become fearful.
- You feel numb.
- You become irritable or angry.
- You feel like you’re having a heart attack.
You may also experience physical symptoms such as muscle tension, muscle aches, and cramping.
If you are experiencing any of the above, then you are in the midst of a panic attack. Don’t worry, it’s not the end of the world.
What causes panic attacks?
The cause can be anything from a traumatic event to a stressful day at work. You may find yourself getting a sudden surge of adrenaline and feel like you’re having a heart attack. Or you might start shaking uncontrollably.
Some common triggers include
- Being in a public place where you have no control over your environment.
- Having a bad dream.
- Hearing loud noises.
- Seeing someone you’re afraid of.
- Being afraid of being in a crowd.
- Thinking about death.
- Feeling that you’re in danger.
- Having an allergy attack.
- Getting an insect bite.
- Getting a spider bite.
- Getting a snake bite.
- Getting a bee sting.
- Being afraid of needles.
- Being afraid of flying.
- Being afraid of heights.
- Being afraid of dying.
- Having a nightmare.
- Having a flashback.
- Having a nightmare.
- Feeling overwhelmed.
- Being afraid of water.
- Being afraid of the dark.
- Being afraid of the sky.
- Being afraid of spiders.
- Being afraid of heights.
- Being afraid of thunderstorms.
- Being afraid of animals.
- Being afraid of being touched.
- Being afraid of the dark.
- Being afraid of the rain.
- Being afraid of getting sick.
- Being afraid of illness.
- Being afraid of needles.
- Being afraid of blood.
- Being afraid of hospitals.
- Being afraid of the dentist.
- Being afraid of doctors.
- Being afraid of germs.
- Being afraid of food poisoning.
- Being afraid of choking.
- Being afraid of the sea.
- Being afraid of drowning.
- Being afraid of snakes.
What should I do if I have a panic attack?
First, you need to recognize that you are having a panic attack. If you’re not sure, here are a few things to look for:
- Your heart starts racing
- You start sweating
- Your hands and feet are cold
- You feel like you can’t breathe
- You feel like you might pass out
When you’re having a panic attack, it is very difficult to focus on anything else.
This is the reason why you’re feeling so bad.
Now that you’re aware that you are having a panic attack, it’s time to calm down.
Here are some steps to help you get back to normal:
- Breathe deeply
- Talk to someone you trust
- Take a break
- Get a glass of water
- Take a walk
- Do something you enjoy
What can I do to stop having panic attacks?
I’ve learned a lot about myself, my anxiety, and how to deal with it over the past two years. Here are some tips and tricks I’ve picked up along the way.
If you’re struggling with a panic attack, I recommend speaking to your doctor or therapist. They might have some advice.
If you’re just stressed, try meditation. Some people find that it calms their minds and helps them relax.
If you’re really having a hard time with your anxiety, consider trying an anti-anxiety medication. I found that Zoloft helped me manage my symptoms.
Conclusion
As someone who has experienced a panic attack, I know it can be difficult to handle.
If you experience a panic attack, the first thing you should do is stop what you’re doing. Take a deep breath and let it out slowly.
Once you feel like things have calmed down, start by identifying what triggers the attack. This might be stress, anxiety, caffeine, or any other trigger.
Then, try to avoid those things. It might mean quitting a job that is causing too much stress. Or it could mean drinking less coffee.
If you can’t stop the triggers from happening, try to get enough sleep. Studies show that getting eight hours of sleep a night helps.
Finally, if you are feeling overwhelmed, it might help to talk to a friend or family member.