Panic attacks may happen unexpectedly, without a warning, as a result of acute stress and excessive anxiety. It usually ends in a few minutes but may continue for even up to 30 minutes. Once a person experiences the panic attack, he tends to keep away from all circumstances, which he or she thinks might lead to another panic attack.
An attack is recognized with definite clinical symptoms. Although it is by no means simple coping with these conditions, here are a few tips to follow for effective management of panic disorders and attacks.
- Get in touch with a professional for therapy and required treatments.
- Merely being aware of panic can be very helpful in mitigating the distress caused by the attack. Therefore, it is advisable to read literature, articles, and news on fight-or-flight response, panic disorders, and anxiety felt during the attack situation.
- Keep away from smoking and consuming excessive caffeine, as tobacco and caffeinated beverages tend to instigate panic attacks in people who are more prone to them. Hence, cigarettes, coffee, and similar products should be avoided at all costs. Alcohol can also aggravate the symptoms and should be avoided.
- Do regular breathing exercises to learn how to manage hyperventilation, a common symptom of a panic attack. This will help you alleviate stress and anxiety experienced during an attack due to disturbances in regular breathing.
- Practice regularly different relaxation methods, such as meditation, yoga, stress therapies, etc. These techniques are helpful in pacifying stress and rejuvenating your body, mind, and soul. They help you to relax and calm down before, during, and after the attack.
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