Home Disorders Psychiatric Disorders How To Beat A Panic Attack and Anxiety

How To Beat A Panic Attack and Anxiety

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Coping with anxiety attack can be challenging, especially under certain conditions when one feels their situation is hopeless and there is nothing they can do in order to overcome the anxiety they are experiencing. However, a panic attack is manageable. Understanding why and how this occurs can help you overcome the distressing symptoms caused by the condition.

What happens when panic attack and anxiety occurs?

Panic attack occurs with varying severity. Some individuals may feel panic attack and anxiety during the most distressing times in their life, such as a loss of a loved one. If you are uncertain about the extent of your panic attack, you can take an anxiety test. In many instances, the anxiety experienced is temporary in nature and is usually caused by stress. In other cases, the individual's anxiety is caused by an underlying health condition.

When an anxiety attack occurs, the person begins to feel overly concerned about something. The feeling of fear is more extreme than others would normally react and the emotional response to a situation is overwhelming. Most of the symptoms are physical sensations that manifest as chest pain, lightheadedness, rapid heartbeat, difficulty in focusing, breathing difficulty, body weakness and pain sensation.

The rush of anxiety felt can also be caused by hypersensitivity. There is a significant occurrence of an adrenaline rush that is difficult to control. The heartbeat is increased and one may feel his body shaking. This usually signals the beginning of a panic attack. Hyperventilation then occurs where difficulty of breathing and chest pain begin to manifest. The person begins to feel lightheaded, weak and a squeezing sensation in the chest. One begins to feel like gasping for air and the moment one starts to panic, the hyperventilation becomes worse.

The moment that one feels the heightened state of the panic attack that is called its peak, the sensation of panic and anxiety begin to decline. All that the person can feel is usually fatigue, sometimes with the feeling of shaking and sweating. Other people also experience the symptom of back pain, itching and cold feet. If one is unable to control and manage a panic attack, it can increase the risk of triggering other medical conditions like an increased blood pressure or a heart attack.

The best way of managing a panic attack and anxiety

The moment that the panic attack is triggered, it is often difficult to manage it. The best way of managing the symptoms of anxiety is to learn how to prevent triggering it. There are many ways that one can prevent a panic attack from occurring. By learning the initial signs of anxiety attack, one can prevent the progression of the condition from happening.

Distraction is one the best ways to avoid the initial stage of anxiety to reach the state of a panic attack. If you feel that you are already panicking, you must look for other things that can distract you from the feeling of panic. You may call someone to talk to or engage in an activity that will take your mind off the reason that caused your anxiety. Many reported that walking is helpful, especially when they begin to feel the symptom of weakness. This is due to the improved circulation in the body while walking and also helps to clear the mind.

Breathing exercise is also helpful when one starts feeling the difficulty in breathing. Controlled breathing requires you to inhale slowly for five minutes, then hold your breath for three seconds. Then slowly exhale for seven seconds. This is a good exercise that allows you to be in control of your breathing activities to prevent hyperventilation. By learning how to control your breathing, you are taking the first step of learning how to control your anxiety.

There are medications and treatments that are available to help you manage your anxiety symptoms. Herbal remedies are effective in managing mild symptoms of a panic attack, such as the use of chamomile tea that can produce a sedative effect. Certain foods can trigger anxiety and panic attack. It is important to identify what these food sources are to avoid having them in your diet. Keeping a food diary will help you recognize these food triggers.

Keeping a relaxed mind is also important in managing your anxiety. Yoga, meditation and exercise are good ways to keep your mind healthy and in a relaxed state. Relaxation techniques can help release the good hormones in the body called serotonin that can help the body and the mind to become fit in managing stressful events. When the trigger of the panic attack may be work-related, identifying the main activity that causes your stress is important to help you manage the potential risk of getting a panic attack.

If your anxiety attack seems to be uncontrollable, it is important to seek for professional help. Seeing a specialist can help you learn the best ways of controlling your symptoms. If you need a faster way of curing your panic attack, click here.