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A panic attack is an attack of uncontrollable anxiety accompanied by psychological and physical symptoms. The difficulty lies in the fact that panic attacks occur uncontrollably, so it is difficult to predict when the next attack will occur. The main causes of panic attacks are accumulated fatigue and stress.

Panic attack symptoms

  • rapid heartbeat and breathing;
  • irrational fear;
  • chills or fever;
  • numbness of some parts of the body, goose bumps;
  • trembling in the body;
  • chest pain;
  • dizziness;
  • feeling of nausea;
  • asthma attacks.

How can you help yourself with a panic attack?

Normalize breathing

During a panic attack, a person does not have enough oxygen, so he has difficulty breathing. Either it is due to too frequent inhalation and exhalation, but they are superficial. In this case, it is better to take any package, press it tightly to your mouth, and breathe into it until breathing is restored. If there is no package at hand, then you can fold your palms into a cup, also press them tightly to your nose and mouth to restore breathing.

Activate the senses

To feel your body again, you can pinch yourself, wash your face with cold water, chew mint gum or candy.

Remove the clamps from the body

Due to a panic attack in many people, parts of the body become numb, in order to bring them back to normal, it is necessary to do the following:

  1. Realize some part of the body is affected;

  2. Transfer all your attention to it;

  3. Try to strain it for 40 seconds, and then sharply relax;

  4. Repeat this exercise 4-5 times;

  5. Try to move this part of the body, make smooth movements, feel it, as before.

Shift attention to the external environment

In order not to be locked into panic experiences, it is best to redirect your attention in a different direction. For example, you can count how many trees are on the street, remember what this or that road sign means, what day of the week it is, what time it is. Or just chat with someone, if there is no way, call your friends by phone.

How can I help another person with a panic attack?

  • First of all, you need to focus the other person’s attention on yourself. To do this, you can take his hands, look into his eyes.
  • Talk to him, while trying to maintain a confident but soft tone of voice. You can try to calm the person down by informing him that nothing threatens his life, you will be next to him.
  • To restore breathing, you can give him the bag or breathe in unison with him so that he repeats the inhales and exhales after you.

Most importantly, be calm yourself so that the person is safe and comfortable with you. Do not rush him in any way, give him time to recover. If you do everything correctly, then this process will not take more than 20 – 30 minutes.

Preventive measures

If you have had a panic attack at least once, you should immediately contact a psychotherapist. He will conduct diagnostics with you, find out the reasons for this behavior. If necessary, he will prescribe the necessary medications, teach standard self-help techniques.

To prevent an attack of panic attacks from recurring, you should do the following:

  1. Provide yourself with a full 8-hour sleep;

  2. Take drugs prescribed by a specialist;

  3. Fill your life with positive emotions;

  4. Master breathing techniques;

  5. Engage in physical activity.

Article author:

Victor Samlin

Author Victor Samlin

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