What is a Panic Attack and What are the Symptoms?
A panic attack is the overwhelming physical reaction to a specific event or idea. Panic disorders are the recurrence of panic attacks over a long period of time. Many people started to experience panic attacks and panic disorders throughout the pandemic, COVID-19. As the world became more aware of the effects of isolation on our mental health, we began to see a spike in anxiety and panic attacks.
According to Mayo Clinic, some symptoms may include the following:
Sense of impending doom
Fast heart rate
Sweating
Trembling
Shortness of breath
Chills
Nausea
Ches pain
Headache
Tense muscles
Dry mouth
Typically the first sign of a panic attack will be an overwhelming sense of fear. This fear can be unprovoked or rational. After this sense of fear, you may start to see some other physical symptoms. Usually, panic attacks will slowly go away after twenty minutes. With an abundance of online resources, you can learn more about the signs and how to recognize the beginning of a panic attack.
Why Do They Happen?
Panic attacks can happen for a variety of reasons. They can occur because of physical activities, an environmental factor, high-stress situations, or because of an unrelated reason. If you participate in intense exercise, it can cause you to breathe heavily and elicit a panic attack. Environmental factors such as being approached with intense fears. For example, those who experience claustrophobia can have a panic attack if they are exposed to small spaces. High-stress situations such as abuse, war, or trauma can also produce a panic attack. In addition to high-stress situations, those on various medications can also experience panic attacks because they may change their body.
How to Cope With a Panic Attack
Relaxation Techniques
There are different forms of relaxation that you can try. There is a method, Progressive Muscle Relaxation, that relieves the physical and mental symptoms of anxiety and panic attacks. Another relaxation technique to try is deep breathing. Deep breathing can calm your body quickly and effectively. The NHS has many breathing techniques available for those experiencing panic attacks.
Change Your Thinking
Amid a panic attack, it can be tempting to think about the negative possibilities and fear. To overcome a panic attack, remind yourself that this feeling will pass. It can also be beneficial to repeat positive affirmations and picture your happy place. Focus on the feeling of recovery and something you love. By changing your thinking, you are telling your brain to move on from the panic attack.
Change Your Environment
Sometimes moving your body can be the quickest way to combat a panic attack. Remember that some people experience a correlation between panic attacks and exercising. With this in mind, try gentle movement. You can try going for a walk or practicing some light yoga. People enjoy yoga as a form of relaxation and solution for panic attacks. Yoga helps rewire your thought process from fear to focus. By practicing yoga, you can focus solely on your bodily movements and not your fear. Changing your environment allows you to take your mind off of your stress.