Techniques To Disable Panic Attacks

The heart beats at full speed, heat waves throughout the body, feeling of suffocation. A person suffering from a panic attack is overwhelmed by intense and uncontrollable sensations. The figures are little known, but it seems that between 5 and 10% of the population is the victim, in an isolated or repeated way, of this type of crisis.

Panic attacks are characterized by their intensity: they occur by surprise and are very intense. They are usually manifested by faster and more intense cardiorespiratory activity, as well as neurosensory symptoms, such as dizziness and chills. Most of the time they last a few minutes, but can last up to half an hour.

The heart begins to beat faster, all the limbs are shaking. Actually in the panic attack there is a feeling of loss of control and anguish. During the episode, the person is usually terrified and very afraid of dying, most of the time from a heart attack.

Once calmed, the person feels great relief and severe fatigue. Now, to reach this state there are a series of techniques to deactivate panic attacks that we will see below. However, before we will explain what are the main symptoms and causes of these episodes.

Symptoms of panic attacks

When a person has a panic attack, they experience at least four of the following physical and cognitive symptoms:

• Sweats
• Palpitations
• Tremors
• Short of breath, suffocation.
• Knot in the throat.
• Chest pain or discomfort
• Sickness.
• Dizziness, instability
• Loss of sense of reality.

• Fear of losing control, of going crazy.
• Affraid to die.
• Paresthesia.
• Chills, hot flashes.

Causes of panic attack

The main causes of a panic attack are stress, phobias, trauma, the environment (anxious parents, for example), temperament and an excess of attention to your bodily sensations.

Some substances can also cause panic attacks, such as alcohol, cocaine, cannabis, or hallucinogens.

The fear of it happening again

One of the main consequences of a panic attack is the persistent worry that it will happen again. It is essential to get rid of this anxiety and at the same time the risk of reliving this experience.

Relaxation and meditation are very effective, but there are other options as well.

How to understand a panic attack?

Professor Paul Salkovskis, professor of clinical psychology and applied sciences at the University of Bath, says it is important not to let fear of panic attacks control the person : “ panic attacks always pass and symptoms are not a a sign that nothing harmful is happening. Send yourself the message that the symptoms you are experiencing are caused by anxiety . “

Salkovskis exposes that diverting attention, looking for distractions, is not the best strategy. In fact, these distractions can also be understood as a form of avoidance, of being mentally absent. That is, the person ceases to be, even though he is still physically present.

On the contrary, by remaining present at all levels, the person gives himself the opportunity to witness that nothing is happening . As anxiety begins to subside, try to continue with what you were doing or giving way to what you had on the agenda.

Specific techniques and strategies to regain calm in a panic attack

The best cognitive-behavioral therapists tell us that we have to expose ourselves to that discomfort until we are aware that it is only a peak of anxiety that will subside. If we avoid it, leave, get distracted or withdrawn, the fear of fear that it will happen again will be the most problematic of all.

Even so, there are always ways to endure panic attacks to the end without experiencing as much anxiety or even ways that help us cut the average duration of an attack.

These technical techniques to deactivate panic attacks will help us make the experience not so traumatic. The techniques should help us cope, not prevent a panic attack. Little by little, these episodes will be less intense and will even disappear.

Deep breathing can help control a panic attack

Panic attacks can cause rapid breathing and tightness in the chest can make breathing shallow. This type of breathing can make feelings of anxiety and tension worse.

You can try using 4-7-8 breathing or relaxing breathing. With this technique, you inhale for 4 seconds, hold your breath for 7 seconds, and then slowly exhale for another 8.

It’s worth noting that, for some people, deep breathing can make panic attacks worse. In these cases, the person may try to focus on doing something they enjoy.

Focus on an object

When a person is overwhelmed with distressing thoughts, feelings, or memories, focusing on something physical in the environment can help them feel grounded.

Focusing on one stimulus can reduce other stimuli. If you have recurring panic attacks, you can bring a specific familiar item to help you land. It can be something like a smooth stone, a seashell, a small toy, or a hair clip.

The 5-4-3-2-1 method against panic attacks

Panic attacks can make you feel detached from reality. This is because the intensity of anxiety can overwhelm other senses. The 5-4-3-2-1 method is a type of mindfulness technique. Helps divert attention from sources of stress.

To use this method, you must complete each of the following steps slowly and thoroughly:

• Look at 5 separate objects. Think about each one for a moment.
• Hear 4 different sounds. Think about where they come from and what distinguishes them.
• Touch 3 objects. Consider its texture, temperature, and what its uses are.
• Identify 2 different smells. This could be the smell of your coffee, your soap, or the laundry detergent on your clothes.
• Name 1 thing you can prove. Check the taste in your mouth or try a piece of candy.

Try muscle relaxation techniques

Another symptom of panic attacks is muscle tension. Practicing muscle relaxation techniques can help limit an attack, because if the mind feels like the body is relaxing, other symptoms, such as rapid breathing, may also decrease.

A technique called progressive muscle relaxation is a popular method for dealing with anxiety and panic attacks. This involves tensing and then relaxing several muscles in succession. To do this:

• Hold the tension for 5 seconds.
• Say “relax” while releasing the muscle.
• Let the muscle relax for 10 seconds before moving on to the next muscle.

Imagine your happy place

A person’s happy place should be a place where they feel most relaxed. The specific place will be different for everyone.

When an attack begins, it can help to close your eyes and imagine being there. Think how calm you are there.

People can also imagine their bare feet touching cold earth, hot sand, or soft rugs.