How to deal with panic attacks

Panic is sudden and intense anxiety. Panic attacks can also have physical symptoms such as:

Worrying

Confusion

Nausea

Fast, irregular heartbeat

Dry mouth

Difficulty breathing

Sweating

Dizziness

not very dangerous.

They can make you think you're having a heart attack, pass out, or die. Most panic attacks last from five minutes to half an hour.

Breathing exercise for panic attacks

1-If your breath is fast during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:

2-Breathe in as slowly, deeply and gently as you can, through your nose

3-Breathe out slowly, deeply and gently through your mouth

4-Some people find it helpful to count continuously from 1 to 5 with each breath.

5-Close your eyes and focus on your breathing

6-You should start to feel better in a few minutes. You may feel tired afterwards.

7-Visit the No Panic website for another breathing exercise to calm panic.

Ways to prevent anxiety

Professor Paul Salkowskis, professor of clinical psychology and applied research at the University of Bath, says it's important not to let panic fear remind you of it. “Stress always passes, and these symptoms are not dangerous,”

Tell yourself that the symptoms you're experiencing are caused by stress."

He said don't get involved. "Dodge the attack.

Try to do something. It is important to try to stay in this state, if possible, until the stress has passed.

"Show your fear." If you don't run away, you give yourself time to see that nothing happens.

When the anxiety starts to fade, start paying attention to your surroundings and do the things you used to do.

"In short, if you are experiencing anxiety right now, it would be helpful to have someone by your side to make sure it passes and the symptoms are nothing to worry about," said Professor Salkovskis. Said.ic Attack

"You should try to figure out how a little stress can worsen your symptoms," said Prof Salkovskis. "It's important not to limit your mobility and daily activities."

Practice breathing every day to help prevent stress and provide relief when they occur. Get regular exercise, especially aerobic exercise, to help you manage your stress levels, release stress, improve your mood, and boost your self-confidence. Eat regular meals to control blood sugar. Avoid caffeine, alcohol and cigarettes; these can cause stress. For helpful tips on how to deal with stress, try joining a stress support group - your therapist can put you in touch with a cognitive behavioral therapy (CBT) group in your area to identify and change the negative emotions that cause stress.