In such situations it is very important to do your best to draw slow, deep breaths. As your body and your mind constantly influence each other, breathing slowly sends signals to your mind that trick it into a state of relaxation. [2] X Expert Source Dr. Niall Geoghegan, PsyDClinical Psychologist Expert Interview. 24 July 2019. Frantic breathing will just tell your brain that you are in danger and will increase your panic. [3] X Research source
Avoid closing your eyes, as this will make you concentrate on the feeling of nausea even harder. Instead, focus on somebody else or on a detail of your surroundings. Doing so will help distract your brain and will help the nausea go away faster.
If you do not have a serious heart condition, you can rest assured that it is in fact an anxiety attack coming on. Still, the best course of action here is to lie down.
Some people tend to get very hot while others get very cold; it all depends on the person. Luckily, it rarely leads to more serious consequences, like fainting, because it usually passes within minutes. [6] X Research source
It is important to remember that these symptoms do not mean you are seriously ill, but rather that your stress levels have become too high and these symptoms are your body’s way of showing you that you need to work on reducing stress.
About 25% of people who visit the ER with chest pain are actually experiencing a panic attack.
Panic attacks will usually reach their peak, or the most intense symptoms, within 10 minutes of the episode. Most anxiety attacks will end within 20-30 minutes. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
In other words, reality will feel entirely different. This makes it doubly hard to come back to the present moment. If you do sense this depersonalization, try to bring yourself back by concentrating on your breathing or the sensation of an object in your hands. Is it hot or cold? Sharp or soft? Being in the moment can make this symptom easier to deal with. [10] X Research source
The method of handling this is similar as with depersonalization. Focus on the objects in front of you or the people you are with. Focus on your sensations of touch, sight, and sound. Those are constants that do not change. [12] X Research source
If you are experiencing this, try to remember that it will pass and concentrate on your surroundings. [13] X Expert Source Dr. Niall Geoghegan, PsyDClinical Psychologist Expert Interview. 24 July 2019. This will distract your brain and make you feel grounded and closer to reality. [14] X Research source
Other serious life events that may trigger a panic attack are traumatic events such as car wrecks. Situations like this are extremely stressful on the body and mind and can trigger a physiological response to stress in the form of a panic attack. [18] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc.
However, if you notice that your panic attacks are more intense, are lasting longer, or are more frequent, these are signs that you may have something else going on other than a normal stress or anxiety response to stressors in your life. [20] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc.
Treatment for anxiety or panic differs depending on exactly which type of anxiety disorder you have. However, there are some general techniques that a therapist will teach you. She may take you through relaxation training and teach you to promote positive lifestyle changes such as exercise. She may also help you challenge your unhelpful thoughts and behaviors that perpetuate your anxiety. Some therapists may help you by desensitizing you to physical symptoms of panic so you are no longer fearful, which will help you to not cause future panic attacks due to fear. [23] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc.
Examples of antidepressants prescribed for panic include Prozac, Zoloft, and Lexapro. Common benzodiazepines prescribed include clonazepam, lorazepam, and alprazolam.
Psychotherapy for children is similar to therapy for adults, but tailored in ways that can manage and understand the information and interventions. Cognitive behavioral therapy is used to help children and adolescents challenge and change irrational thought patterns that are reinforcing panic. Additionally, children and adolescents learn relaxation techniques to help them manage anxiety and panic outside of the therapy office. As a parent, it is hard to know how to help your child who is experiencing a panic attack, and it may seem beneficial to reason with your child and tell them that nothing is actually wrong. However, it is more helpful to acknowledge your child’s fear reaction and physiological responses and well as how uncomfortable the experience can be. [25] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
