Panic attacks: what they are and how to deal with them

Panic attacks are quite common in the modern world.

Residents of large cities suffer most from them. The pace of life, stress and tension increase, as do daily challenges. And of course, in big cities unexpected situations, man-made disasters and accidents occur more often, and now there are also threats of terrorist attacks.  If a person has not found himself in life, is suspicious, lonely and insecure, then it is easier for fears to find ground. After all, it is difficult for such a person to find support both in himself and in other people.

Surely you yourself have experienced sudden, literally out of nowhere conditions when cold sweat poured out, there was tremors and strange sensations in the body that frightened you with the possibility of a threat to your life.

This article will help you understand the mechanisms that lie behind such experiences and contact a specialist in time.

First, let's talk about why fear arises in the first place.

Fear is a completely natural reaction of the psyche that protects us and helps us survive in unsafe situations. This mechanism is built into our bodies and has helped our species survive throughout history.

People who have frequent fears (or otherwise phobias) - heights, darkness, insects, snakes, flying, the unknown - avoid conditions in which these fears may arise.

But as a rule, the strategy of avoiding such circumstances begins to develop into phobias that seriously limit life.

You need to understand one important idea. The fear we avoid increases every time we don't overcome it. This is exactly how panic attacks occur.

What is a panic attack?

As I said earlier, a panic attack usually occurs suddenly, even in unexpected safe places. A person feels hot or cold, breathing quickens, increased heart rate, weakness, and shortness of breath appear. This state can last from a few seconds to several minutes. A strong fear for your life appears, a desire to do something, run or, on the contrary, freeze.

The ability to think logically is reduced due to strong emotions.

During panic, a sharp release of adrenaline occurs and all the body’s defenses are mobilized to adapt to the unusual state.

What to do during a panic attack

The first thing you need to understand is that this is a panic attack. When the condition is named (and preferably out loud), it is necessary to take rapid breathing, switch to deep breathing and look around.

When you are sure that everything is safe, it will take effort to stop the increase in panic attack. To do this, it is important to understand that there is no threat to your life, and a panic attack always passes, no matter how scary it looks. You don’t need to do anything, you don’t need to run anywhere, you just need to survive this wave. If you start struggling and rushing about, it will only increase.

 It’s good to call someone close and talk. This can be reassuring. In general, communication with other people helps to overcome fears. Touching and hugging are important - they give a feeling of security. Sometimes take your hand and know that you are nearby. 

It is also worth accepting our powerlessness in situations that we cannot control. 

In order to process stress, which can be expressed in panic attacks, it is good to exercise (yoga, swimming, walking, running) or express yourself through creativity (writing poetry, paintings, sewing or knitting).

Don't forget the importance of sleep to relieve stress. Try not to neglect a healthy 8 hours of sleep. Avoid overwork and bad habits.

When to see a psychotherapist

Of course, the preventive measures mentioned above can ease tension and relieve stress, but they will not be able to completely eliminate panic attacks from your life.

It is clear that if panic attacks are the consequences of a trauma, disaster, terrorist attack or military action, then specialist help is necessary; if they do not go away for two or more weeks after the incident, you see how you gradually withdraw and do not make contact with others people.

An important signal is changes in habitual behavior. If you start eating a lot, or vice versa, refuse food. If you stop engaging in your favorite hobby, are aggressive, hot-tempered and suspicious, you need to contact a specialist.

There are many great tools that can help you solve the problem of a panic attack. Unlike medication, psychological tools are not addictive and do not strengthen the fear mechanism.

I will be glad to help you in your fight against fears online or in person in Kyiv. You can sign up for a consultation by clicking the button below.

Take action and you will succeed!