Have you ever heard to the term panic attack? Well all us must have panicked at some point of our life. I panic when I don’t get what I want. One of my friends used to panic before the start of any test or exam.
Panic attacks are periods of intense fear or apprehension that are of sudden onset and of relatively brief duration. Panic attacks usually begin abruptly, reach a peak within 10 minutes, and subside over the next several hours. Often those afflicted will experience significant anticipatory anxiety and limited symptom attacks in between attacks, in situations where attacks have previously occurred. The effects of a panic attack vary. Some, notably first-time sufferers, may call for emergency services. Many who experience a panic attack, mostly for the first time, fear they are having a heart attack or a nervous breakdown. Experiencing a panic attack has been said to be one of the most intensely frightening, upsetting and uncomfortable experiences of a person’s life and may take days to initially recover from. Repeated panic attacks are considered a syndrome of panic disorder. (Wikipedia)
Anyway, what I am trying to tell is that though all us panic but, those who suffer from panic attacks it is a different story. A person may have such attacks without any reason.
Shortness of breath, chest pain or discomfort, nausea, tingling or numbness in your hands, arms, feet or legs, chills or hot flashes are some of the symptoms of panic attacks. Panic attack can last from minutes to hours.
Tips to tackle panic attacks:
Mentioned below are some tips that should be kept in mind if you or someone you know suffer from panic attacks.
• Avoid substances which have caffeine or alcohol in them, as they can worsen panic attacks.
• Engaging in aerobic exercise and stress-management techniques like deep breathing and yoga on a regular basis, these activities have been found to help decrease panic attacks.
• Anxiety can quickly pop up when our energy levels are low. So it is very important to take rest if you want to tackle panic attacks.
• Relax your shoulders and become aware of any strain or tension that you may be feeling in your muscles.
• Control your breathing.
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Era, need a help on this issue, can you pls suggest some measures to avoid nightmares and improve quality of sleep….I often have disturbed sleep and feel very restless by morning…can anyone help pls…. :worship: :worship: :worship: :worship: :worship:
Hi Akhila,
I think meditation and deep breathing helps a lot. This is what you should do-
find a clam place where noone will disturb you – your bedroom etc
switch off all the lights
light a candle – optional
switch on some soothing music – optional
sit in a cross logged position or on a chair with your back straight and with your hands on your knees
exhale till a count of 5, inhale to a count of 5
concentrate on your breathing
so it about 5 to 10 times
typically count of exhaling is more than count of inhaling but that comes with pactice
once you lie down and are ready to sleep, instead of the inhaling/exhaling, breathe slowly and calmly..
other alternatives are warm milk, hot shower..if you like to read, do a few mins of that before you hit the bed. most important is to avoid caffeine about an hr before you sleep.
hope this helps.
the breathing techniques can be used anywhere
i know this era… i’e a problem of panic attack…. i dnt know how to handle…. looking me panicking everyone gets panicked :(( :(( :((
as someone who is super prone to anxiety attacks.. and has spent super sleepless nights. here are a couple of things i do, i have 2-3 playlists on my comp that have calming music. whenever i feel panic building, i just put these on and do deep breathing exercises. that calms me totally. another thing that is a fail safe is having a few comedy movies to watch. i find distraction always works, because we panic when we dwell on issue too much and imagine the worst case scenario. atleast that is what i do.
lavender oil is another soothing treatment. just dab it on your pulse points breathe in deep and watch your panic subside.
in case you are looking for some soothing music i recommend some flute and santoor. but any music you love should do good..
i was really not aware about this :thanks:
Nice Article Era
I get these sometimes :yikes: :((
Its really crazy,just last thursday it was my main sem exam and it was one subject I was kinda master at “Software Engg” my love :toothygrin:
But when it came to the last nite I was completely blanked out :struggle: (proves its really without a reason)
But my friends always come to my rescue..They are like my drug… :inlove: And deep breathing and some yoga,specifically pranayam definitely helps….
I would suggest talking to your dear ones,sharing what u feel,any kind of support really helps.. 🙂