Everything You Need to Know About Panic Attacks and How to Cope
For those who’ve never had one, panic attacks can seem like a foreign concept; how could an attack be so bad that it feels like you’re dying? To those who have had them, however, panic attacks are just another part of life. Luckily, there are many ways to cope with panic attacks, which will become much easier once you know what they are and why they occur.
Here’s everything you need to know about panic attacks, and the best ways to deal with them!
What is a panic attack?
A panic attack is a sudden feeling of intense fear or anxiety that can come on without warning. Symptoms of a panic attack can include:
Racing heart
Chest pains
Shortness of breath
Sweating, trembling
Feeling dizzy or lightheaded
Nausea
A sense of impending doom.
While panic attacks can be extremely frightening, they are not dangerous and usually pass within 10-20 minutes. Panic attacks can occur out of the blue, but they may also be triggered by stressful events or circumstances. It's important to know that while panic attacks are very unpleasant, they are not indicative of any serious physical or mental health issues.
How can I cope with panic attacks?
When it comes to panic attacks, the most important thing to remember is that you are not alone. Panic attacks can be a terrifying and overwhelming experience, but with the right help and support, you can manage your symptoms and learn to cope.
The first step to coping with panic attacks is to understand what they are and how they manifest. Panic attacks are sudden periods of intense fear or physical discomfort that can last anywhere from a few minutes to several hours.
The best way to manage a panic attack is to focus on calming yourself down by deep breathing or engaging in activities that promote relaxation such as listening to music or reading a book. It can also help to practice mindfulness techniques such as focusing on the present moment and your own breathing.
It’s also helpful to challenge the negative thoughts and feelings that come with a panic attack. Try to remind yourself that the feelings are temporary and will eventually pass. Remind yourself that nothing bad is actually happening and that you are safe. Writing down your thoughts and emotions can also help you process them more effectively.
Seeking professional help can also be incredibly beneficial in managing panic attacks. Your therapist can help you identify the root cause of your panic attacks and develop strategies for dealing with them. Cognitive Behavioral Therapy (CBT) is often used to treat panic attacks, as it helps you to reframe negative thoughts, develop healthy coping strategies, and recognize patterns of thinking that lead to anxiety.
Learning to cope with panic attacks takes time and practice, but with the right support and guidance, it is possible to manage them and reduce their severity. Remember that you are not alone – if you need help, there is always someone who will listen. If you are interested in therapy for panic attacks and ways to manage it, give us a call today (203) 581-0053.
