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6 Life Hacks for Coping with Panic Attacks

According to statistics, more than 20% of people on the planet suffer from some form of panic attacks (and may not even be aware of it). We would like to talk about what a panic attack is and how to deal with it if you experience any.

How panic attacks are manifested

During an attack, a person may feel a very fast heartbeat, chills, internal tremors, lack of air or choking, nausea, diarrhea, dizziness, a feeling of total lack of control, loss of spatial orientation. The first thing to know before diagnosing yourself is whether your symptoms are really somatic. Such seizures can be the result of a mental disorder only if you are completely healthy physically.

Possible causes of panic attacks

1. Genetic predisposition.

2. Unfavorable conditions under which you were raised as a child.

3. The propensity to alcohol and other addictions.

4. Special traits of character: choleric and melancholic people suffer from panic attacks more.

5. Sudden shock events, chronic stress, fatigue.

That is, there are internal and external stimulants: situations from the past, people, smells, sounds – certain tracks that cause panic. Often the very fear of another attack becomes the cause.

It is important to remember that no panic attack lasts forever, the average duration is 20-40 minutes. But to overcome it, you need a willingness to endure some discomfort. It is necessary to clearly answer the question: “What is the worst thing that can happen to me during an attack?” During psychotherapy sessions, it is advisable to delve into your fear as much as possible in order to reduce experiences.

Six easy ways to help yourself during an attack

1. Drink a glass of warm water.

2. Breathe with long exhalation (inhale through the nose, exhale through the mouth).

3. Press the eyeballs with your thumbs.

4. Knead the auricles.

5. Activate biologically active points in the dimples at the base of your skull.

6. Rub the tip of the nose with your palms.

Curing panic attacks is not a straightforward process. There will be ups and downs. It is important to remember that not a single person has died from a panic attack. And you can endure it if you know how to help yourself.

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