How can I manage my panic attack?

11 June, 2020 (Consolace Counselling Services)

How to deal with panic attacks

Smita is a 40-year-old high school teacher. On a fine afternoon, right before she started her class, she had an intense fear of the unknown. In about 5-8 minutes, her body was shaky, her chest felt tight, hands felt clammy. She felt her heart-rate racing and could not breathe properly in the first few minutes but felt a lot better after some more time. After two weeks she had another episode, and she was hospitalized. When the tests at the hospital came back normal, it was suspected to be a panic attack and she was advised to consult a Counselor/Psychologist.

Panic attack is an intense fear that peaks in a few minutes that bring about some physiological reactions even when there is no apparent threat or danger. It may come suddenly and sometimes can happen even when the person is relaxing or sleeping. Often panic attacks are confused with a heart-attack because the symptoms may seem similar.

Symptoms of Panic attack may seem like Generalised Anxiety Disorder but it is different in terms of the intensity. The following are some of the symptoms that are followed by an intense fear that peaks in about ten minutes:

  • Racing heart-rate or palpitations
  • Sweating, trembling and shaking
  • Shortness of breath
  • Feeling of light-headiness or dizziness
  • Sense of impending death
  • Feeling a loss of control or going crazy
  • Having a choking sensation or lump in the throat
  • Numbness or tingling sensation

How do I stop a panic attack?

  • Practice Deep- Breathing techniques. Close your eyes and inhale slowly through your nose and exhale through your mouth. Feel the cool air going in through your nose and the warm air going out of your mouth. This often calms the mind and the body.
  • Learn the Jacobson’s Progressive Muscle relaxation technique. Tensing a group of muscle and relaxing it step-by-step relaxes your body and later the mind. 
  • Accept yourself and remember your previous panic attack that did not cause you any physical harm. Remembering how it ended in a few minutes will give you more strength to fight it. Keep reminding yourself, "This shall pass!.”
  • Carry an object or a picture of something that will remind you of peace, calmness, and happiness. When you feel that you are about to get another episode, try focusing and thinking about the memories associated with the object.
  • If your attacks are triggered by a certain situation try to avoid the onset by avoiding the trigger.

Although the onset of a panic attack can be avoided through some of the above-mentioned techniques, its best managed when you accept some life-style changes. A healthy diet and a good work-out help you release the built-up tension, and release Endorphin, the feel-good hormone. Practicing aerobics and meditation are also believed to bring in positive changes in a person with a history of panic attacks. If the panic attacks are not managed promptly, it develops into a more aggressive Panic-Disorder. Counselors at Consolace Counselling services are adept at Cognitive Behavior Therapy and Relaxation Techniques and will help you ease your symptoms better. You can reach us for further guidance and mental support.

Seema Satish

Psychologist

Seema is a Psychologist with 5 years of experience in assessments, diagnosis and psychotherapy of adolescents and adults. She has done her Masters in Psychology with Clinical Psychology as her specialization. She is proficient in dealing with children having academic, social and emotional problem.

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