A panic attack is a quick episode of observing great fear that happens due to various physical reactions when actually there’s no such accurate fear or apparent cause. Panic attacks can be extremely scary when it happens a person can suffer from a massive heart attack or may die on the spot
People from different walks of life can suffer from panic attacks irrespective of their age or may even have a family history regarding or have may take place due to excessive consumption of alcohol as well. We will be discussing how you can prevent this attack by helping the patient in a very constructive way. Panic Attacks
1.Consulting
Cognitive-behavioral therapy or (CBT) could bring a good amount of people who are suffering from panic disorders. CBT helps people in dealing with difficult situations and helps them to hunt for a fresh new approach, depending on the duration of the treatment. The therapist will introduce you to something that triggers a panic attack and will help you to get out of it.
In a recent study, 37 people from Korea attended a 1-month mindfulness-based program to figure out the better treatment that would help to decrease symptoms of panic disorder. It also focused on heart-related problems because some people were suffering from cardiovascular symptoms during an anxiety attack as well.
2. Find a quiet place
Visuals and Noise can escalate a panic attack. If possible, try to find a quiet place to remove all your inhibitions. One can go to their favorite room, garden, temple, or simply lean on the all.
Rest in a quiet place will create a sense of mental peace and will help the person to focus on breathing and other ways to get back to normalcy.
3. Deep Breathing
During hyperventilating is another sign of increased fear in panic attacks. Deep breathing can lessen the stress and help the patient a lot.
Blood Tests also proved that lower cortisol levels in the group will decrease stress. The participants who have panic disorder and strategies to reduce tension.
Concentrating on deep breathing in and out, supplying the air slowly to your belly and chest, and then slowly leaving them again. Inhale for a count of four, hold it for two seconds, and exhale out for a count of four.
4. Close your eyes
Some panic attacks may occur due to triggers that overpowers you. When we are part of a fast-paced work environment with a lot of stimuli, which can a crucial role in increasing more chances of panic attacks increases.
Close your eyes during panic attacks. This will help to block extra stimuli and will make it easier to concentrate on breathing
5.Remembering positive memories
When you are with a patient helps them to recall some of their best moments of life and how they were shaped mentally as well as physically. The good memories trigger a good flow of blood and can rejuvenate them and is a vital and healthy way to revive a person in full consciousness.
6.Concertation on an object
When an individual is overwhelmed with sad thoughts, feelings, or bitter memories, focusing on one object in nearby surroundings can help to overcome a panic attack. Grounding techniques like this are the major source of healer for anxiety, trauma, and attack. E.g. If a patient you can keep a ball in front of the patient and instruct them to stare at the ball for a long period
7.Figure out the relaxation methods
Muscle Tension is another cause of panic attacks. Focusing on any kind of relaxation method can decrease the chances of getting panic attacks and controlling your body’s response to back on track.
The program should begin less hectic exercises like fingers on your hand and moving your way up to the head. One can also indulge in doing aerobic exercises like running on a treadmill. Also, swimming and yoga can help a lot to find the perfect relaxation techniques.
8.Praying
“A day without prayer is a day without blessing and a life without prayer is a total waste”. Victims of anxiety can pray to their favorite mantra to ease down. There’s a divine power that can eliminate all kinds of negativity and can bring a person back to senses. The more you pray the more it helps mentally and physically a lot.
9.Eat Dark Chocolate
There’s a popular saying “Chocolate is happiness which we can eat” Dark Chocolate has been hailed as the best way to remove stress and what would be better for a patient to indulge in mouth-watering dark chocolates can ease down the senses and can help a lot psychologically and physically. Dark Chocolate has the highest focus on magnesium in a portion of food, with one square giving 327 milligrams or, 82 percent of your daily value. It is more fun than breathing in a paper bag.
10.Awareness of Signs
Check up with doctors what are the early symptoms and before they take a toll on your health. An individual can comfort themselves by saying “This will pass too”.
By diverting the mind on the other things, it becomes easy to decrease the symptoms, at a right time.
It might be impossible sometimes to control and react at a correct time, but once a patient conquers it, this will help to understand that is nothing but a panic attack.
11.Talk to yourself
This exercise is highly recommended by psychiatrists the best way to ease out is to do self-talking. When a person sees themselves in the mirror they can venge out various emotions and when you feel comfortable.
Conclusion,
A panic attack can be hazardous but not incurable these 11 points are enough to help the patient to overcome anxiety by giving the right amount of treatment at an appropriate time under the supervision of experts who can help them in a big way.
