What You Should Do if You Had a Panic Attack
It can be distressing!!!
Experiencing a panic attack for the first time can be distressing not only because of the actual experience during the attack but also because you tend to develop fear of future attacks. Also known as anticipatory anxiety, fear of future attacks causes continuous fear and tension disabling you to relax. Often when the condition is not addressed, it will lead to phobic avoidance wherein you avoid places, situations, gatherings and events where emergency help is not readily available or where having an attack can be embarrassing.
The Extreme Situation...
Take into extreme, this condition may lead to agoraphobia where you begin to avoid much of the activities you usually do.
Consider the following advice
1. Consult your medical doctor, symptoms attributed to panic attacks such as racing heart, chest pain, heavy breathing, excess sweating, agitation, etc., are also common to other physiological and psychological conditions. seeking proper diagnosis from your GP/Doctor, therefore, will rule out any cause unrelated to anxiety. Tell him your symptoms, when did the attack happen, and how intense the attack was. Your doctor/GP will ask about your past medical history and may run some tests (e.g. urine test, blood test, drug screens, etc,)
2. see a therapist who is properly trained to handle such psychological condition. . No, you are not crazy (people who go to a therapist are not crazy). The reason why you have to see a therapist is to process your emotion and prevent future attacks. Do not wait too long to see help. Left untreated, a panic attack can lead to more severe conditions. Here at Detoxia Therapies we specialise in Anxiety and Stress and have the appropriate training to see clients who are experience Anxiety and Stress. If after you have seen your doctor/GP then head over to www.detoxia.co.uk and you can book in to see Andy our hypnotherapist.
3. Find the cute of the attack. Some cases of panic attacks may show a "pattern" a certain activity, thoughts, time or perhaps a person you were with which triggered your anxious thoughts which led to the panic attack. These all are indicators of how you can control your life so that you have a reduced chance of a panic attack.
4. Learn some relaxation techniques you can practice at home or while out. Music, meditation, yoga and breathing exercises are not only helpful in reducing the symptoms during the actual attach but also strengthening your body's relaxation response.
5. Do not add more fear. Absorbing all the fear and other negative thoughts that come with anxiety attacks only adds to more fear which worsens the negative impact even further. Instead, recognise that you are afraid and make it work to your advantage.
6. Practice healthy lifestyle (regular exercise, balanced diet, and enough sleep). Studies prove that as little as 30 minutes of physical activity 3 to 5 times a week is a great stress buster and is helpful in preventing further attacks. A balanced diet keeps the supply of nutrients and maintains the balance of chemicals in the body. Sleeping at least 8 hours each day recharges the body, refreshes the mind, and calms the muscles.
7. Remove unnecessary stress, since panic attacks are closely linked to stress, avoiding things, people and situations that stress you out help to reduce the chance of future attacks.
8. Educate yourself about panic attacks. There are many resources where you can learn more about the condition. I will list some resources at the end of this blog for you to go and take a look at. Reading books, health magazines and internet articles about panic attacks will definitely equip you with thew right information on how to combat any negative effects it brings.