What happens when you have a panic attack?
You can take great comfort in knowing that you don't have to be afraid of a panic attack. Panic attacks have never been known to kill anybody. Despite attacks being immensely frightening, there are methods for controlling panic attacks. Although you may feel as if you are suffering from a stroke or a heart attack, just know that there really isn't anything wrong with you.
Ironically this response is there to protect you, although you may wonder how on earth it's doing such a terrible job? It's an in built mechanism to keep you out of real danger. It's just that for the moment, it's over sensitized.
Whenever we experience a rational dangerous situation, we go through some incredible physiological changes. These changes may seem very familiar to you. Typically you will notice your heartbeat pumping blood around your system quicker, breathing shallow and faster, adrenaline levels going through the roof and stress hormones being pumped into your system. You need to experience these changes to be prepared physically to either fight the threat or flee (the fight or flight response).
The difference between a normal fight or flight response and a panic attack, is that the panic attack is out of proportion to the perceived danger. It is an irrational response.
Controlling panic attacks
There can be many changes and sensations you become aware of that trigger a panic attack. Focusing on these bodily changes can begin to intensify the episode. Your internal dialogue will begin to latch on to these negative thoughts and begin to catastrophize the experience. In essence, everything begins to snowball.
Here are some things you can do to begin controlling panic attacks. These tactics aim to reverse the symptoms:
1) Breathe deeply and slowly but make sure it's from the abdomen.
2) Focus your attention away from yourself. You can easily do this by striking up a conversation with somebody else.
3) Do something physical, run on the spot, go for a walk (if you're at work, walk to the toilet and back a few times)
4) Learn how to control the power of your thoughts. For every negative thought you have, think of the exact opposite and imagine the positive thought drowning out any other sounds.
Remember panic attacks are not dangerous, realise this and turn any catastrophic thoughts around e.g. instead of "I'm losing control", say to yourself; "I can handle this confidently and calmly". Do this and you'll begin controlling panic attacks.
Be in control
There are other very powerful methods you can learn in the comfort of your own home to help you start controlling panic attacks. If you'd like to find out more information about how you can do this, click here: cure panic attacks.
