Practical Tips For Panic Attacks

By | April 20, 2009

Tips For Sudden Panic Attacks – Remedy For Pain

A panic attack is a sudden (or built over several hours) attack of intense fear which can trigger several reactions at a time. Generally there is no apparent reason for the development of a panic attacks, but they can be frightening. If you have just one or two panic attacks in a lifetime then it may not require medical attention.

However frequent panic attacks means you have a type of chronic anxiety disorder – panic disorder. Some common symptoms of panic attacks include profuse sweating, hot flashes, shortness of breath, rapid heart rate, trembling, chills, tightness in throat, dizziness, nausea, faintness, abdominal cramping and a sense of impending death. These symptoms of panic attacks usually peak within 10 minutes but might last for about hours or even days. Besides the medications and psychotherapy try the following practical tips for panic attacks

Practical Tips For Panic Attacks

  • Get a treatment for panic attack as soon as you realize you got one. This will help to prevent it from getting worst and also decrease its frequency.
  • If you feel that your breathing pattern is becoming rapid or panic attacks is coming on then try to breathe in and out through your cupped hands or a brown paper bag. Rapid breathing may lead to excess oxygen intake and cause giddiness; a paper bag will help to return the oxygen levels to normal.
  • Avoid alcohol, cigarettes, caffeine or any other illicit drugs as these can worsen or trigger a panic attack.
  • In order to keep your blood sugar levels balanced avoid processed/refined foods or junk foods and eat your meals at regular times.
  • Relaxation techniques and stress management like meditation, yoga or guided imaginary can help deal with the symptoms. A simple relaxation trick which you can practice anywhere is: Close your eyes and breathe deeply and slowly. Locate your areas of tension and imagine that they are disappearing and then relax all parts of your body slowly starting from your toes up to the head. Think of heaviness and warmth building within.
  • Increase your physical activity, practicing aerobic exercises can help calm your mood. Regular exercise will also help to burn off excess adrenaline which when accumulated can trigger a panic attack.
  • To avoid drowsiness during the day tim, get sufficient sleep at night.
  • Don’t avoid situations that cause panic attacks, this can ultimately lead to many phobias in your life. Instead learn to face the symptoms and fight a panic attack.
  • Do not let your emotions build up, talk to a close family member or friend about what you feel, talking helps.
  • Avoid any kind of stress as far as possible. Joining self help groups may also help.

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