How to handle a sudden panic attack: expert advice

Millions of adults around the world suffer from anxiety disorders. But there are ways to cope with a sudden attack of anxiety. Panic attacks (PA) are sudden attacks of severe fear. Panic attack attacks develop rapidly, their duration varies from a few minutes to an hour. PA is one of the symptoms of panic disorder, phobias, depression, endocrinological and cardiovascular disease, post-traumatic stressful syndrome and some other conditions.

Due to the fact that this sudden feeling covers a person suddenly and can happen at any moment, there are several ways to cope with the attack. Byrdie writes about it. If you are experiencing a sudden anxiety and panic attack, experts know how to cope with this difficult time. "General symptoms are rapid or rapid heartbeat, sweating, chills, weakness, dizziness, weakness and shortness of breath," says Dr. Austin Gregg, CEO of Connections Wellness Group.

Symptoms usually last 30 minutes or more, reaching the peak after about 10 minutes. Gregg also points out the difference between panic and panic attack. During the panic attack, your body gradually begins to worry about the future situation and expects a negative result. This can be accompanied by rapid heartbeat, breast compression and the like. However, during a panic attack, the symptoms become sudden and more exhausting in nature, he says.

Both can happen at the same time: you may feel anxious about a situation and then feel an inevitable danger and experience a panic attack. Gregg says it is strongly recommended to talk to a therapist to help narrow the cause of your symptoms. If you can't see someone, he says that meditation and awareness methods "give someone a deliberate space to think about what can be the cause of his concern. " Experts urge to look for patterns and even keep a journal.

"Our autonomous nervous system works on the principle of" everything or nothing ". This means that if we can disconnect its component, the whole system will react to it," Gregg explains. Therefore, when the sympathetic nervous system is switched on (it is a reaction of your body "beat or run"), we will be able to cut the trajectory of panic attack, quickly applying deep breathing and grounding methods that trigger the parasympathetic nervous system, soothing you.

Experts recommend practicing deep breathing and pronouncing affirmations, repeating phrases such as: "This is a panic attack, and it will end soon" or "I have a panic attack, and everything will be fine with me. " Anxiety is not life imprisonment. Especially if anxiety is caused by a particular event, such as the death of a family member or divorce, the symptoms usually subsided. However, if you have anxiety or panic disorder, your body is likely to react in the same way.

And if panic attacks are heavy, regular and interfere with your life, you can talk to a psychiatrist or a therapist about the prescription of medication. This material is extremely informative and does not contain advice that can affect your health. If you are experiencing problems, consult a specialist. Read also: Onuka has demonstrated how to overcome panic attack with decoration. Not everything is in our head: the scientist explains that fear does with the body of man.