Here’s what you can do when you get panic attacks

  • Jan 27 , 2017

Panic is an intense wave of fear characterised by its unexpectedness and debilitating, immobilising intensity. Panic attacks often strike out of the blue, without any warning. There may be no clear reason for the attack. They may even occur when you're relaxed or asleep. A panic attack may be a one-time occurrence, but many people experience it multiple times.

Recurrent panic attacks are often triggered by a specific situation, such as crossing a bridge or speaking in public—especially if that situation has caused a panic attack before. Usually, the panic-inducing situation is one in which you feel endangered and unable to escape.

You may experience one or more panic attacks, yet be otherwise perfectly happy and healthy. Or your panic attacks may occur as part of another disorder, such as panic disorder, social phobia, or depression. Regardless of the cause, panic attacks are treatable. There are coping strategies you can use to deal with the symptoms and there are also effective treatments.

Help yourself:

  • Try to get out of the scenario - Sometimes knowing we have a plan to leave a situation helps us not be so afraid of trying something new. We are often scared to get anxiety and not be able to do anything about it. We are afraid of being out of control. Making a plan will make you feel more in control and this counters the anxiety.
  • Someone to count on - In fact, have several, in case the one is busy. Someone who knows about the anxiety and can tell you, you are okay, someone who can make you laugh.
  • Have a tranquillizer with you  - Knowing you have anti-anxiety medication to calm you down within 15 minutes can help you not be afraid of anxiety.
  • Give yourself a massage - Or maybe have your loved one give you one. This really calms the nerves and calls our attention back out of the anxious mind and into the body.
  • Bend forward - Like a fetal position, any forward bend in yoga counters anxiety. You can get in child’s position.
  • Stare in the mirror - This is called tratak meditation. It helps build trust in oneself. Do this when you are calm to prevent anxiety and panic.
  • Laugh – As it is said, laughter is the best medicine. Watch funny videos to distract yourself and release anxiety.