What To Do When Having Anxiety Attack

What To Do When Having Anxiety Attack – Anxiety attacks can be terrifying, and managing it properly can go a long way to calming someone down. (c) Illustration by Reset Fest Inc., Canada

Since the start of the pandemic, there has been a sharp increase in the number of people experiencing mental health problems around the world. According to the research, between March and May of last year alone, there were 375,000 searches for anxiety on Google. This is because for many, it is the first time they have experienced difficulties such as anxiety and depression, and they do not know what to do when they or someone close to them experiences it.

What To Do When Having Anxiety Attack

So how to manage an anxiety attack? First, we need to understand what an anxiety attack is. An anxiety attack occurs when a person feels an intense sense of impending doom and fear due to stress or is in a situation reminiscent of a past trauma to the extent that they are unable to function normally. According to Bengaluru-based psychiatrist Keertana Panneer, the way to identify an anxiety attack is to look for physical symptoms. “A person having a panic attack will have difficulty breathing, feel dizzy or nauseous. Some will experience numbness or tingling in their limbs, cold or hot flashes, or pressure,” he told Re:Set. a person can be completely removed from reality. “Someone can have an anxiety attack and not show any physical symptoms and … not react or acknowledge what’s going on around them,” he said. “In such cases, it is difficult to identify them and bring them back to reality.”

What To Do If You’re Having An Anxiety Attack In Public

An anxiety attack can be a very frightening experience, and managing it properly can go a long way to calming a person down. With Panneer’s help, Re:Set has compiled a list of dos and don’ts to help calm someone having an anxiety attack.

Panneer says the first step is to stay calm. “It can be difficult because it’s distressing to see someone around you having an anxiety attack. But it’s important to stay calm so you don’t add to their anxiety and make it worse,” she said. Always take a few deep breaths to stabilize yourself. Think about yourself and what to do next

Asking a highly anxious person to calm down or relax when they are clearly not in a position to calm down is very counterproductive. “It’s important to keep in mind that an anxious person’s brain doesn’t allow them to calm down because they feel threatened. That’s why their brain goes into fight-or-flight mode. So asking them to calm down when they can’t is only going to make it worse,” Panier explained. Instead, you calm down with them. You can talk and make sure you are there to help them.

Deep breathing exercises can be a very effective first step in calming someone down. Paneer suggests counting the breath with the person so it’s easier to follow you and calm themselves. “Breathe to the count of four and exhale to the count of six to eight. The more oxygen enters the body and the more carbon dioxide leaves, the faster the body and mind calm down,” she told Re:Set.

The Skill Collective Panic Attack + Disorder Treatment

Grounding exercises—practices that help someone feel less overwhelmed by emotions—are important when dealing with anxiety attacks. Paneer advised a person to use any of his five senses to eat or drink or feel or hear. You can also walk barefoot on a comfortable surface. It helps a person to come back to reality and control the big wave of emotions.

During an anxiety attack, it is very important not to let go of the person and their anxiety. Yes, at that moment their fear may be unfounded, but it is important that they are not aware of it. Don’t feed their fears with facts or arguments that show their threat is imaginary. Instead, be more empathetic and listen deeply, which means listening carefully, gently and reassuringly without interrupting.

In any case, it is better to seek the help of a professional. Paneer emphasizes the need, especially if symptoms of shortness of breath and bloating persist even after a person has gained some control. There may be other reasons causing the symptoms and the person may need medical attention.

Smart, original journalism and commentary on mental health, gender, politics and pop culture delivered to your inbox every week to help break the stories that matter. You already know that panic attacks can significantly change your life. But what is the exact definition? A panic attack is described as an episode of intense fear that can be triggered by a significant life change, such as severe stress, such as the death of a loved one or a traumatic experience such as sexual assault. What differentiates a panic attack from a high anxiety episode is that during a panic attack you will experience a strong fear of death, losing control, or falling, which is not usually experienced during high anxiety episodes. These and other symptoms are the focus of panic attack treatment.

What Does A Panic Attack Look Like?

Symptoms vary from person to person, but most people experience a mixture of them. Since these symptoms are similar to those of a heart attack, it is not uncommon to confuse one condition with the other. The difference is that a heart attack usually occurs during physical exertion and gets worse over time, while a panic attack can come on suddenly and go away within 20 minutes.

Panic attacks can make you feel paranoid and out of control. You may even believe that you are going to die. Have you ever wondered what happens to your body when you experience these unpleasant symptoms? Educating yourself about the nature of panic attacks is the first step to learning how to manage them.

The reaction begins in the amygdala, the region of the brain responsible for sensing danger. Once a threat is identified, the amygdala communicates with the hypothalamus, which controls the autonomic nervous system. The fight-or-flight response is activated and your body releases hormones called adrenaline and noradrenaline, which are designed to deal with danger. This is when symptoms begin; Your muscles tense up and your palms sweat. Your heart beats faster and your blood pressure rises, which provides more oxygen to your muscles.

The problem is that once your brain detects this internal activation, it will react with more and more anxiety: it’s a vicious cycle that leads to an increase in the emotional, psychological, and physical symptoms that make panic attacks so terrifying!

Simple Steps To Help With Anxiety

Panic attack symptoms peak and then gradually disappear. However, even after the most severe symptoms have subsided, you may still experience muscle tension, restlessness, and fatigue. If you regularly experience panic attacks, it means you have panic disorder, which can have very long-term effects on your body:

1) Try to pay attention to your breathing by focusing on slowly breathing in through your nose and breathing out through your mouth. Try to breathe deeply and breathe using your stomach.

2) Accept the panic attack instead of trying to distract yourself by telling yourself it will pass. Remember that this is not a life-threatening reaction and will eventually pass.

3) Contact someone close to you If you feel like you’re having a panic attack, even if you don’t have friends or family members, contact them and tell them what’s going on. Try to reassure them that you are aware that you have just had a panic attack and that you just want someone to be with you during this experience.

How To Stop An Anxiety Attack—anxiety Attack Symptoms And How To Calm One

1) Focus on your surroundings A panic attack can be a surreal experience that makes you feel like you’re going to die. After the worst is over, try to bring yourself back to the present using reasoning techniques such as observing and naming objects around you. Remind yourself where you are, who you’re with, what you’re doing, and what you’re going to do next.

2) Reach out to a loved one who can offer support Someone to talk to will comfort you and help you distract from negative emotions.

3) Visualize yourself in a safe place A panic attack can make you feel uncomfortable, so it’s important to imagine yourself in a safe place. You can also recall a happy memory.





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