Symptoms often include:
- Feeling hot, sweating
- A desire to run away or escape
- A feeling of dread like something terrible is about to happen
- Racing heart
- Shortness of breath
- Physical tension
- strange feeling in face
How to stop panic attacks
The key with how to stop panic attacks is to lower your overall stress and anxiety level. Once you achieve that the panic attacks should become less frequent and less severe until they stop completely . So if you are having a panic attack start a positive habit of slow deep breathing and meditating (or listen to a mindfulness audio), do this every day. In the meantime you still need to cope when you are having a panic attacks so here are a few tips to help you cope and let it pass.
What to do if you are having a panic attack
DO try this:
Think of a song you like and imagine you can hear it in your head and try to remember it exactly.
Look at the wall or an object and analyze every detail of it
Try mindfulness – notice thoughts and let them be don’t fight them, remember they are just thoughts.
Try to physically relax even if your mind is racing. Imagine from the top of your head don’t slowly focusing on relaxing.
Close your eyes and don’t fight the panic feeling, see if it passes.
Recognize and accept that its you are probably having a panic attack and will be over very soon.
Try to breathe slowly.
DON’T do this:
Don’t over breathe as this can cause you to feel worse.
Do not focus on your heartbeat, it is probably a little fast and focusing on it may make you feel worse.
Don’t be afraid if you are having a panic attack you will be ok in a short time.
Don’t focus on symptoms or sensations, focus on something else.
To read more about panic attacks click here to go to the Mind website