A panic attack can make you feel lonely like there is nothing you can do to fight the utter despair that is coming your way, even though you are not certain what is causing the issue in the first place.
Understanding more about panic attacks and what brings them on, and recognizing the symptoms, and that there is something you can do about the attack can make it all a bit easier.
What Causes Panic Attacks?
The causes of a panic attack will be different for each person who needs to deal with it. Each person will have their own trigger that they need to worry about.
Some things that can cause a panic attack include:
- Feeling of detachment or unreality in the person
- Numbness or a type of tingling sensation
- Faintness or dizziness
- Headache
- Pain in the chest
- Stomach issues and nausea
- Hot flashes or chills
- A tightness in the throat or some shortness of breath
- Trembling or shaking all over, usually accompanied by sweating
- A heart rate that is pounding or rapid
- A fear that you are not in control or of death
- An overwhelming sense that danger or doom is about to happen
These are often going to seem like they are blown out of proportion and do not fit in with the situation that is around the person.
But the situation does seem very real to the sufferer and they will need help dealing with the panic and getting it under control.
How Can I Treat a Panic Attack?
The good news is that there are a few different methods that can be used to help treat a panic attack.
The first step is to identify the triggers, or what is causing the panic attack to happen in the first place.
Many sufferers assume that the panic attack is something random that they deal with and there are not common parts that come together.
This is not true.
There is always a trigger that will make the panic attack happen and working with a therapist to help will make it easier to identify and avoid those triggers.
If you find yourself going through a panic attack, there are several steps that you can take. The most common method for handling a panic attack is deep breathing.
When you control your breathing, you can control some of the other aspects of the panic attack, preventing it from happening in the first place.
Take deep breaths in and out through the mouth, trying to fill up the belly and chest, before slowly letting it out. This can help the moment pass and keeps you in control.
This is just one of the options that can help you take over and control things when a panic attack seems ready to take over your life.
Some other options to try include:
- Close your eyes to avoid too much stimulation
- Practice mindfulness and being in the moment
- Picture your happy place
- Find your own focus object
- Use muscle relaxation so the body can’t tense up
- Find your own mantra
- Use lavender if it is on hand
If the panic attacks are not getting better and you can’t seem to control them, it may be time to talk to your doctor or a therapist about some of the other options, like medication, that you can try out.
These are usually temporary to help you work through some of the underlying causes of the anxiety and can help you relax and get out of the cycle.
You will still need to work with a therapist to handle some of the issues with your panic attacks