“A sudden sensation of fear which is so strong as to dominate or prevent reason and logical thinking, replacing it with overwhelming feelings of anxiety and frantic agitation consistent with an animalistic fight-or-flight reaction”.
Most people panic from time to time and if not controlled, panic can turn into a debilitating mental disorder over time.
According to the NHS in the UK, nearly one in 10 people has panic disorder and according to the Department of Health in Australia that number climbs to one in 7 people.
If not recognised and treated, panic disorder can be devastating because it can interfere with relationships, school work, employment and normal development.
If you panic during stressful situations, I think you’ll find the following tips very useful:
If you let yourself succumb to that stressful situation, the more you’ll panic. The brain, during a panic attack, is like a kid throwing tantrums. Give in and it wins. Blow it off and it may forget about what it’s so upset about. The Journal of Neuroscience suggests that the more the brain tries to suppress negative emotions, the more active the amygdala becomes – the part which sends messages throughout the brain.
Break it down
If the problem at hand is making you panic and feel overwhelmed, break it down to smaller pieces that can be addressed and managed. Tell yourself “I can do it!” even if your inner critical voice is saying you can’t.
Breathe, breathe and breathe again
During a panic attack, simple breathing and relaxation techniques can help you be more in control. Practising proper timed breathing exercises (inhale for 4 seconds, exhale for 4 seconds) can make your panic attacks less frequent and easier to conquer.
During a panic attack, it may seem like there’s no emergency tool that can help you calm down. But sometimes, the most basic activities, such as walking, can take your mind off from anxiety, so take a walk.
Light aerobic exercises can also trigger your brain to produce endorphins – the feel-good chemicals that improve your mood.
Confront your fear
Make a note of your panic attacks – record your thoughts, symptoms, worries and the emotions you experience. When you are feeling better, go back and re-read your entry. This will help you identify your panic triggers and allow you to tactically overcome any more panics.
Talk to a therapist
A good therapist can help you get to the root of a problem and devise a strategy to resolve it. You may also consider joining a support group. Group meetings can give you further insights into your situation because you get the chance to hear how other people cope with panic attacks.
Hypnotherapy is very effective at eliminating panic attacks, you can read more about it >>>here<<<.
Effectively dealing with panic attacks is a skill that you just can’t develop overnight. It takes time and practise to apply these techniques and other strategies to cope with panic attacks but it is definitely worth the effort. Once you start to learn about panic and stand up to it, life will become easier.
Let me know if you found these insights useful and helpful, and please feel free to share with others.