Most of us have experienced panic attacks at some point in our lives. A sudden episode of intense fear or terror that occurs for no apparent reason and causes serious physical reactions, such as shortness of breath, palpitations, chest heaviness, trembling, dizziness, sweating, numbness, difficulty seeing, and “cut off” from reality. The feeling of fear is widespread and we often think that we are losing control, that we are getting something serious or that we are becoming resilient.
Panic disorder belongs to the group of anxiety disorders and is one of the most common disorders of modern times.
Anxiety is a survival mechanism that prepares us to cope with a future threat. However, it becomes pathological when the body, through the mechanism of “fight or flight”, is activated to face a danger that does not exist. This mechanism is intended to alert the body to the danger or to run to be saved from it when it occurs – which may never happen. For example: “I have to pay the mortgage. Where can I find the money? They will take my house and throw my family on the street. “These thoughts are so distressing that one may experience a panic attack. But it is not certain that this will happen just because he thought so. But the body perceives it as true and reacts as if it is really happening.
What do we need to do to deal with it?
1. Learn to relax.
• With calm breathing, or meditation: This is a strategy that can help you reduce some of the physical symptoms during a panic attack. We tend to breathe faster when we are anxious and take deep breaths, because we feel out of breath. As a result, we over-oxygenate the brain, feel dizzy and faint, and we become more anxious. So proper breathing – inhaling through the nose and exhaling through the mouth – can prevent us from the crisis.
• Muscle relaxation: It would be good to learn to relax our body, to reduce the levels of anxiety that can contribute to panic attacks.
2. Stop negative thinking.
Shout the word “STOP!” very loud in your head every time a toxic thought pops. Interrupt the repetitive destructive thoughts until you manage to replace them with more positive ones.
3. Think positive thoughts.
For example, if you think you are having a heart attack and go to die (a common fear during a panic attack), shout “STOP!” in your mind. Then be reasonable and tell yourself that it’s only a panic attack and it will end in a few minutes so stay calm. Don’t forget, you feel tachycardia because of the fear. There is nothing wrong with your heart.
4. Accept the emotions.
In order to accept your feelings, you need to recognize them first. How do you feel when you have a panic attack?
Identify the stimulus that causes the fear. E.g. You are in front of people, you have to make a statement and you have anxiety. The anxiety could lead to fear and of course to a panic attack.
The mind has the power to significantly influence our behaviors and keep us in a troubled state for a long time. But it is up to us to change that and become the person we have chosen to be; a healthy and confident person.
