BSL - How to deal with panic attacks

A panic attack is a sudden episode of intense fear or anxiety that triggers severe physical reactions when there is no real danger or apparent cause. They can be very frightening and may make you feel like you are losing control, having a heart attack, or even dying.

Common symptoms include a racing heart, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, numbness, and feelings of unreality or detachment.

Most panic attacks last between 5 and 20 minutes, though they can sometimes last up to an hour. The intensity of the attack typically peaks within 10 minutes.

Panic attacks themselves are not dangerous, but they can be very frightening. Repeated panic attacks can affect your overall well-being and may lead to avoidance behavior.

Try to focus on your breathing by taking slow, deep breaths. Grounding techniques, such as focusing on physical sensations, may also help. Reassure yourself that the attack is not life-threatening.

If you are experiencing frequent panic attacks or they are affecting your daily life, it is a good idea to speak to a healthcare professional. They can help you understand your symptoms and offer treatment options.

Treatments may include cognitive-behavioral therapy (CBT), medication (such as antidepressants or anti-anxiety drugs), and lifestyle changes like reducing stress, ensuring proper sleep, and regular exercise.

Yes, maintaining a healthy lifestyle can help. Regular exercise, balanced diet, adequate sleep, and stress management techniques can reduce the frequency of panic attacks.

Caffeine can increase anxiety in some individuals and may trigger panic attacks. Reducing or eliminating caffeine intake may help prevent panic attacks.

Yes, deep breathing exercises can be very effective. Try inhaling slowly through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth.

Grounding is a technique that helps you stay connected to the present moment. Techniques include focusing on physical sensations, describing your surroundings, or listing what you see and hear. This can reduce the intensity of a panic attack.

While panic attacks themselves are not life-threatening, they can sometimes be a symptom of an anxiety disorder or other mental health condition. It is important to talk to a healthcare provider for a proper diagnosis.

It may not be possible to prevent panic attacks entirely, but consistent treatment and lifestyle adjustments can significantly reduce their frequency and severity.

Yes, relaxation therapies, such as progressive muscle relaxation, deep breathing, and mindfulness meditation, can help reduce anxiety and control panic attacks.

Stay calm, offer reassurance, and encourage slow, deep breathing. Help them find a quiet place to sit down, and stay with them until the attack passes. Avoid making assumptions about what they need; simply ask how you can help.