Panic Attacks and Coping

Panic attacks are something that everyone experiences in some form at one point or another. There are various ways of dealing with them and making it easier to cope.

Panic attacks can either be triggered in some situations, or they can randomly appear. Everyone experiences them in different ways, and in different intensities. More often than not, a panic attack is only really paid attention to when it is an intense experience. But they can still have a lasting effect.

Panic attack symptoms include shortness of breath, chest tightness, tunnel vision, wanting to flee the area, light-headedness, hyperventilation, sweating, nausea, dizziness, heart palpitations, trembling, and sensations of choking or being smothered. More often than not, a panic attack consists of a combination of these symptoms.

The symptoms can occur in a variety of intensities, from a mild discomfort, to an intense overpowering feeling, that can result in fainting.

I have experienced a variety of panic attacks over the years. From a very mild form of hyperventilation, to a full on attack consisting of hyperventilation, nausea, dizziness, heart palpitations, tunnel vision, and sensations of being smothered. The more intense attacks have caused me to feel as if I were on the verge of fainting.

Panic attacks can occur for a variety of reasons. Some reasons include biological causes such as OCD, PTSD, hyperthyroidism, hypoglycemia, and inner ear disturbances. Short term stressors can include significant personal loss, life transitions, hypochondriacal fears, excessive need for reassurance, and cumulative stress. Direct contact with an extreme phobia also causes panic attacks to occur.

There are many ways to deal with panic attacks so that you can cope. This includes therapy, medication, and some easy to do tricks that can be done wherever you are.

Because therapy and medications are very expensive, here are some tricks you could do at home in order to control it. These are really simple and easy to do.

1. Caffeine can cause or exacerbate panic attacks, so cutting down your daily intake, be it in the form of coffee or energy drinks, may help to reduce the occurrences or intensity of the attacks.

2. Due to release of endorphins, and reduction of the stress inducing hormone cortisol, regimented aerobic exercise like running or Pilates may help to reduce intensity of attacks. Create a controlled regimen, so as not to unintentionally induce an attack.

3. Various muscle relaxation techniques have been reported to help. You can easily find a few tips and tricks online in order to create an effective routine for yourself.

4. A very common trick to control breathing, is to breathe into a paper bag. While effective for hyperventilation, controlled breathing provides better results in studies. Using a simple 5-2-5 count, you can easily and drastically control your attacks. By breathing through your stomach (not your chest!), you should inhale as deep as you can for 5 seconds. At the peak of the inhale, hold it for two seconds. After 2 seconds, breath out slowly for another 5 seconds. Do this twice, and then breathe normally for 5 cycles. 1 cycle is one breath in, and one breath out. The point of this is to focus your breathing, and to relax your heart rate.

These are just a few tricks to help you try and control the panic attacks. I personally regularly use breathing exercises in order t control it. My attacks do still occur, but the frequency and intensity has decreased.

If none of these tricks works, you can turn to therapy and medication, but as I stated earlier, these tend to be expensive. For anyone who wants to try therapy, please follow the link below to Online Therapy. They have a variety of resources, and will be able to help in your situation.

https://www.online-therapy.com/?ref=271714