Panic attack is a term that is often used for an anxious reaction. However, there is a difference between a real panic attack and when you get panicky. A real tonic attack is when you experience sudden, intense physical symptoms. Such symptoms may include racing heart, sweating, dizziness, shaking, shortness of breath, nausea etc.

They are so intense that people often believe they are dying. It makes people really uncomfortable. When it happens, many people think they are having a heart attack. Panic attacks are Southern, intense surges of year, panic or anxiety. Since they are very overwhelming, people find it very difficult to understand and manage them. There can be physical as well as emotional symptoms.

Panic attack experience

When you are experiencing a panic attack, you are actually experiencing your body's alarm system. The alarm system prepares you physically to handle an emergency. It can go off without a real threat. It can peak at 10 minutes and reduce by about a half-hour.

Panic disorder

a panic attack the blobs into something known as a panic disorder when a person worry so much about having another attack that he or she begins to avoid places or situations that he or she associates with them.

Not every person who suffer from a single panic attack will develop a full-blown disorder.

How to manage panic attacks

Use deep breathing

Hyperventilating is a symptom of panic attacks and that can increase fear. By performing deep breathing, you can reduce symptoms of panic during an attack. If it is possible for you to control your breathing, it'll be easier for you to avoid hyperventilating which can result in other symptoms and the panic attack itself.

Try to take deep breaths in and out through your mouth. Let the air slowly go into your chest and belly and release them slowly. Breathe in for a count of four, hold for a second and then breathe out for a count of four.

Learn to identify panic attacks

It will be easier to manage panic attacks if you recognise that you are having a panic attack. If you know the symptoms of panic attacks, it'll be easier for you to separate it from a heart attack. When you do that, it'll be easier for you to remember that this is temporary and it will pass and also that you'll be OK. Understanding panic tykes will take away the fear that you are dying. Once you remove the fear, it'll be easier to use other techniques to deal with the panic attacks.

Find a focus object

If you can, immediately find a single object to focus all your attention when you are having a panic attack. It may be difficult for you but if you can do it, it will reduce the symptoms. Take any one subject in clear sight and consciously try to focus on the subject by noting everything about it. It will at least help you to partially forget about the panic attack.

Picture your happy place

Think about the most relaxing place in the world for you and try to visualise it completely. It may be a forest, a beach or a hill. Picture yourself there and try to focus on the details as much is possible and try to visualise everything as vividly as possible.

References 1. The 60 Second Panic Solution
2. Panic Disorder: When Fear Overwhelms
3. Panic Disorder