How to handle a panic attack?

A panic attack is a sudden feeling of intense and frightening anxiety. Physical symptoms include nausea, irregular heartbeats, breathlessness, dizziness or feeling disorientated. Many people feel like they are having a heart attack and they are about to die. The physical symptoms generally last between five minutes to an hour.

Please note that panic attacks are not dangerous, but can be very frightening.

How to deal with a panic attack?

Keep in mind that a panic attack can’t kill you. For this reason, try not to get overwhelmed by the fear as the panic will get control over you.

Tell yourself that the panic attack is going to pass quickly and nothing is going to happen to you.

A panic attack is often not a psychological disorder itself. It might be a symptom of other psychological problem. It comes to tell you : ‘Look after yourself. Something is potentially going wrong with you. Find out what it is. Start to work on yourself. Look for help’. However, if you feel constantly stressed and anxious, you may have a panic disorder. If you are unsure about your mental health, don’t wait to look for professional help.

Breathing exercises are a good way to deal with a sudden panic attack. Try to breathe in and out slowly and gently. Breathe in through your nose and breathe out through your mouth. Try to close your eyes and focus on the breathing. You should start to feel better in a few minutes.

How to prevent panic attacks?

Breathing exercises are an excellent way to prevent panic attacks and to help you fell more serene and relaxed. You can also do exercises that will help you better manage stress and release tension. Reducing caffeine, alcohol consumption and smoking could also be positive.

International research has shown that Cognitive Behaviour Therapy (CBT) can help you identify the unhealthy thoughts and patters that are feeding your panic attacks.

If you would like to learn more about CBT applied to panic attacks, do not hesitate to contact me on: info@angelpychology.com. Do not forget to check out my website www.angelpsychology.com and get access to high quality free information related to a range of psychological topics.

Please note that Cognitive Behaviour Therapy (CBT) and Psychodynamic Therapy will help you acquire the knowledge and reflection you need. Learn more about Psychodynamic Therapy here and about CBT here. Don't forget that you can work with me at home. Learn more about online psychotherapy here.

With warm wishes,

Dr Ivanka Ezhova

Founder of Angel Psychological Therapy – Online Psychological Therapy