When we say panic attacks, we mean sudden, intense surges of fears, panic or anxiety. Panic attacks are overwhelming and can have physical and emotional symptoms. When one gets panic attacks, they have trouble breathing, sweating, and trembling. One can even feel their heart pounding. The symptoms may vary from hazardous to mild. The episode may last less than 10 minutes or even may disappear suddenly, and it leaves you extremely exhausted. know 5 Effective Ways To Prevent Panic Attacks.
Causes of Panic Attacks
There may not be one significant cause for panic attacks. It can happen for various reasons, and sometimes they happen for no apparent reason. Nevertheless, there is certain evidence that developing a panic disorder may even run in families. One can experience panic attacks or disorders if they:
- Have depression and anxiety disorder
- Have substance use disorder
- Intake of certain medications
- Have a medical condition, like an overactive thyroid
- Have severe health illness
However, panic attacks often happen if you are exposed to a trigger. This trigger may vary widely from individuals. In certain cases, there may be no specific trigger. But some cases may involve:
- Public Speaking or any activity
- Situations that may remind you of trauma or stress in life.
Following are the ways to treat panic attacks effectively:
During panic attacks, a person can take CBD as they have relaxing effects. A 2019 study found that CBD products significantly reduced anxiety symptoms. The dosage of CBD products like CBD gummies significantly helps with anxiety and also helps in preventing panic attacks. This could largely be attributed to the properties of CBD. A study found that CBD has anxiolytic, antipsychotic, and neuroprotective properties that treat panic attacks.
2. Take Regular Counselling
Seeking counseling can be a great way to prevent your panic attacks. Cognitive-behavioral therapy (CBT) and other types of counselling can often help people who have panic attacks or disorders. These therapies ensure that you handle the frightening situations that may be a trigger point. It also helps you change the way you see a challenging situation that may be a root to trigger a panic attack. A research study in the year 2018 suggested that people who have sessions of CBT see a reduction in symptoms, and 71% of patients reach recovery status. It is also an effective way to handle severe depression or anxiety disorder. Furthermore, mindfulness programs work great for a lot of individuals too.
3. Do Breathing Exercises
Deep breathing can reduce symptoms of panic attacks effectively. A study published in 2017 stated that the people who joined the therapy group that involves deep or diaphragmatic breathing or a control group saw improvement in their emotional well-being. It also lowers the stress level, which may significantly trigger a panic attack. Slow breathing also signified similar effects, as per another study.
Furthermore, if you have an attack, you can focus on taking deep breaths in and out through your mouth, feeling the air fill your chest and belly. Then slowly release them again. It is advisable to breathe in for a count of four, hold for a second and breathe out for a count of four.
4. Avoid Caffeine, Smoking, and Alcohol
To prevent panic attacks effectively, you should avoid caffeine like coffee and tea. Furthermore, alcohol and smoking intake can also worsen physical health and may fuel complications in the body. It is responsible for mood stimulation, anxiety, irritability, and a weakened immune system.
5. Close your Eyes
Sometimes, panic attacks occur due to triggers that overwhelm you. For example, if you are driving or in a fast-paced environment with many stimuli, this can feed your panic attack. Or even if you are in a social environment. Closing your eyes may work the best to get hold of the situation and stimuli further. It will enable you to block any extra stress-causing component and stimuli and make it easier to focus on your breathing.
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How to recognize a Panic Attack?
If you are experiencing more than one of the below symptoms, then you may be having panic attacks:
- Sudden fast heart palpitations or a racing heart.
- Shaking, for example, Shaking hands.
- Numbness in hand or finger or any part of the body.
- Feeling sweaty or having chills.
- Chest pain or discomfort
- Breathing difficulties, including shortness of breath.
- Feeling a loss of control
- Abrupt high anxiety with or without cause.
If you are experiencing panic attacks, you can follow the above-mentioned ways to prevent them effectively. However, there is a difference between panic attacks and panic disorders. Frequent occurrence of panic attacks can be termed panic disorders. Therefore, if you have panic disorders, you should consult a counsellor or a health practitioner like a psychiatrist. Remember that a panic attack may also be a symptom of other mental health disorders, which significantly needs to be handled by a professional. It will enable you to recover from it effectively and prevent panic disorders.
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