Panic аttacks | What аre they? How to recognize them? How to deal with them?

People who experience panic attacks often describe this experience as terrifying and an extremely difficult period in their lives. Today, we will explore the „disease of the 21st century,“ known as panic attacks. What are they? How do they manifest, and how can we cope with them? These are questions whose answers may be useful to us, if not for ourselves, then for a loved one, relative, or friend who battles panic attacks daily.

What are panic attacks?

Panic attacks are sudden episodes of intense fear and anxiety that can occur unexpectedly and be extremely disruptive for those who experience them. They are characterized by physical and psychological symptoms that can be truly frightening. They happen suddenly, without warning, and reach their full intensity within minutes.

Some of the most common triggers for panic attacks include stressful events, fear and phobias, life crises, significant lifestyle changes, psychosomatic illnesses, and more.

How to recognize a panic attack?

Here are some of the most common symptoms by which panic attacks manifest:

1. Rapid breathing, accelerated heart rate, and palpitations:

During a panic attack, breathing becomes rapid and uncontrollable, which can lead to shortness of breath, throat tightness, and headaches. The heart rate also speeds up, creating a sensation that it might burst out of your chest.

2. Fear

The most common anxiety is the feeling of impending danger or doom. Some people experiencing panic attacks fear that they will go insane or die. These fears are fueled by the understanding that our brain is acting against our will and that we have no control over what is happening.

3. Chills, sweating, and trembling

The body may be in a state of continuous or periodic trembling, and some people experience chills. Another symptom of a panic attack is sweating, often accompanied by sudden hot or cold flashes, resulting from the tension felt.

4. Sense of unrealnessт

In some cases, a panic attack may manifest as a loss of clear awareness of what is happening, abstraction, or a moment of detachment from reality and the present moment.

5. Weakness and inability to control limbs:

Another sign by which we can recognize the onset of a panic attack is the numbness of limbs to the point where they cannot be controlled. Additionally, dizziness and vertigo often occur.

6. Stomach problems

During a panic disorder, it is also possible to experience unpleasant nausea, which may, in turn, lead to diarrhea.

How to cope with debilitating panic attacks?

Panic attacks are a serious problem, but with the right support and management strategies, they can be controlled and even overcome.

Psychotherapy is one of the most effective methods through which we can delve deep into the essence of panic attacks. It helps us understand what triggers them and teaches us how to cope with them.

If you experience panic attacks and need help and support, book a consultation with me, Violeta Al Samara.

Here are some tips that may be helpful in the fight against panic attacks:

• Proper breathing: To reduce anxiety, you need to learn to control your breathing. During a panic attack, try to breathe slowly and deeply, counting the duration of each inhale and exhale.
• Identify the source of the panic attack: Try to identify what triggers the panic attacks so that you can deal with them more effectively. As the famous quote from Sun Tzu’s The Art of War says: „If you know the enemy and know yourself, you need not fear the result of a hundred battles.“
• Practice relaxation: Incorporate relaxation techniques such as yoga or meditation into your daily routine.
• Seek Professional Help: Sometimes, we cannot handle something on our own, but we must remember that there is no shame in seeking help, especially when it comes to something that is literally destroying our lives.

I know how devastating and destabilizing panic attacks can be because I have personally been in their grip, day after day. But I managed to defeat them. I know you can do it too!

Book a professional consultation here or by phone: +971 588 802 676 or +359 893 956 575!

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