Panic attacks are common. You are not alone. It is anxiety in action.
People who suffer from panic attacks are experiencing the actual physical sensations of the fight/or fight response. A panic attack can be seen as a set of unexpected physical symptoms, and then a response of panic or fear of the actual symptoms.
Symptoms may include hyperventilation, pounding heart, fear, dizziness, panic, an adrenaline rush and breathlessness.
The symptoms can be misinterpreted as a heart attack or other physical conditions and the misinterpretation can cause the attack to continue.
When some sort of danger is perceived or anticipated, even if not on a conscious level, the brain will put the sympathetic nervous system into action, releasing energy and getting the body primed for action. This flight/flight response is automatic. It is your body responding to what it perceives in the mind an an emergency situation
Even after the danger has passed and your sympathetic nervous system has stopped responding, you are likely to feel keyed-up or apprehensive for some time. Those chemicals are still floating around in your system. You must remind yourself that this is perfectly natural and harmless.
To stop a panic attack you need to follow these simple steps (thought it may not seem simple at first) if you do it JUST ONCE it will be easier the next time, and the next.
1. Slow down your breathing. Take deep and complete breaths. Remind yourself you are having a panic attack and that relaxing the body and your thoughts are first steps to physical control.
2. Stop the negative thinking. If you just shout the word “STOP” loudly inside your head, you actually interrupt the emergency message of the preparation your brain in sending to the adrenal glands. Stop the negative and scary thoughts and think; while you are breathing slowly, “I am in charge here. I can stop this. ”
3. Encourage your power with coping statements: ” I can do this. I have gotten through many tough times. I am fine. Everything is okay.” Repeat as many times as need be for you to create new thought brain cells.
4. Accept the fact that your feelings are important and you had a reason for the fear causing the attack, or some variation of fear. Try to identify the reason. Listen to your thoughts but keep your emotions in proportion to the situation. Keep an appropriate perspective.
