9 Most Effective Ways to deal with a panic attack
One cannot foresee any health issue, such as a panic attack. But it will make a huge difference in such a situation to know about the panic attack treatment without medication and other similar things to deal with a panic attack way more efficiently. Let us know about it here:
What is a panic attack?
It is right for a person who experiences such issues to wonder “how to deal with a panic attack,” let us shortly understand “What is a panic attack.”
A sudden surge of overwhelming anxiety characterizes a panic attack. Panic attacks are episodes of intense fear typically accompanied by physical symptoms.
These can include shaking, sweating, and a rapid heart rate. The sense that something terrible is about to happen is also common.
Brief knowledge about panic attack
- Panic attacks are terrifying, but they are not usually dangerous.
- People with panic attacks often think they have a heart attack or other life-threatening illness and may go to great lengths to avoid further attacks. These attacks or seizures can arise at any time, even during sleep.
- People who experience panic attacks may have some other anxiety disorders as well.
- Panic attacks usually last 10-20 minutes, but some can last much longer.
9 Ways to Deal with a panic attack:
Now that you know about “What is a panic attack.” Let us concentrate on the measures that one can follow on “how to deal with the panic attack” here:
1. Deep breathing
An effective way when on “how to deal with the panic attack” is to take a deep breath.
A common cause of rapid breathing is chest tightness, making breaths shallow, and shallow breathing can contribute to feelings of anxiety and tension. Instead, take slow, deep breaths from the abdomen by filling your lungs slowly and steadily for four seconds before exhaling for eight seconds.
If it doesn’t work for you, you can try doing something that makes you feel at ease, like going for a walk or talking to someone close to you about what’s going on in your life instead!
2. Take medications
Anti-depressants, in some cases, are necessary for long-term use, and these medications can help treat the underlying causes of anxiety disorders.
If you’re going to take anti-depressants, make sure that you see your primary doctor during a regular visit instead of just getting a prescription and buying them on your own.
Unless you have a panic attack or anxiety disorder diagnosis, it may be harder to get a prescription without seeing a psychiatrist first.
3. Seek counselling
If you face anxiety disorder, getting counselling is an effective way to learn “how to deal with the panic attack”.
Getting some help and receiving guidance from a professional counsellor is also a great option if you struggle with your panic disorder.
Cognitive-behavioural therapy (CBT) is considered an effective treatment method for people who suffer from panic attacks or panic disorder.
It is often suggested as the talk therapy of choice by professionals because it has been shown to have positive long-term effects.
4. Confront your fear
An effective way to panic attack treatment without medication is to face one’s fear. Take away the fear that something truly terrible is about to happen in your life because so much of the time, this isn’t realistic.
And take away the fear that you may be on your way to doom by taking some time for yourself and reassessing what’s happening in your life at this exact moment because chances are you’ll find even more good than bad.
It is important not to avoid triggers for a panic attack.
5. Focus on an object
A way of panic attack treatment without medication is to focus on an object while you face a panic attack.
Some people find it helpful to focus all their attention on one object during a panic attack. Pick an item in your immediate vicinity and focus as much detail on that as you can.
Focusing all of your energy on this single object may stop your symptoms from spiralling out of control.
6. Walk or do some light exercise
What is an effective way to deal with “how to deal with a panic attack.”? It is to Exercise! Try taking a gentle stroll or going for a light jog.
Breathe deeply through your nose and gently via your mouth as you stroll/walk/run. If you are sedentary and have not exercised in years, it’s crucial to speak to your doctor before beginning an exercise program.
Start slowly, with small steps such as walking longer distances more often or choosing to take the stairs more often during the day.
7. Tell someone
It can help you a lot when having a panic attack when there is someone besides you. If you’re having trouble breathing, tell someone right away, and they can help you find a quiet place to lay down or move to a different room.
In your workplace, tell your boss if you feel the need to leave work due to an anxiety attack. Someone may be able to cover for you while you take a short break.
They may be able to help you find a quiet place where no one is watching and prevent others from crowding around you, which can make dizziness worse.
8. Muscle relaxation techniques
A common symptom that one experiences while going through a panic attack is Muscle tension.
Relaxing muscle tension is a proven form of “how to deal with a panic attack.” Learning to unwind can help limit a panic attack because if the mind senses that the body is relaxing, other symptoms may also diminish.
One technique, progressive muscle relaxation, helps people unwind and relax by focusing on specific muscle groups, from the feet to the neck. It involves tensing your muscles and then releasing them to help you relax naturally.
9. Smell lavender
The best way to deal with panic attack treatment without medication is Lavender. Relax your mind, calm down and relax – with Lavender.
Lavender is a traditional remedy that many people use to reduce stress and help them fall asleep at night, and some studies have shown that it can reduce anxiety and have a calming effect.
There are several ways to choose to consume Lavender to help reduce stress and anxiety. One can mix it in hot bath water, get an essential oil diffuser, or enjoy it as one of the many flavours available in your favourite e-Juice!
Now that you know enough about “What is panic attack” is and how you can deal with panic attack treatment without medication, you can effectively cope with this health issue.
If you suffer from chronic panic attacks, you can take action to control them. Your doctor can help you manage your symptoms and find relief.
If you’re experiencing a panic attack at work, you can use the steps above to help you cope with the attack and work through it.
Remember that you aren’t alone. Millions of people deal with the same symptoms and issues you’re facing.
You can overcome panic attacks and live a healthier, happier life. Panic attacks can be a surprising health issue, but you can effectively cope with them with the correct information and support.
Also Read: 10 MOST COMMON SYMPTOMS OF ANXIETY
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Dr Sanjay Jain is a highly qualified psychologist and psychiatrist who has been practising in Jaipur with more than a decade of experience.
He is a highly trained and qualified doctor to treat various mental health problems like – Anxiety disorder, Mood disorders, Depression, Obsessive-compulsive disorder (OCD), Bipolar disorder, Schizophrenia and post-traumatic stress disorder (PTSD).
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If you want to live a life free of anxiety, Dr Sanjay Jain is the right person, and he can provide you with practical, customized treatment as per your requirements.