How to Navigate Panic Attacks: Avoiding Common Pitfalls
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Understanding Panic Attacks
Over the course of my eight-year journey dealing with chronic mental health issues, I’ve encountered a myriad of alarming symptoms and challenging situations. From severe depression and intense paranoia to long stretches of insomnia and anxiety that felt overwhelming, I’ve faced it all. Yet, the most terrifying experience of all was dealing with panic disorder. I found myself in a constant state of alert, always on the lookout for the slightest hint of an impending panic attack.
Through consultations with my therapist, psychiatrist, and my own experiences, I discovered the major blunders I had been making while confronting this fear. I’m eager to share these insights with you.
What Exactly Is a Panic Attack?
According to NHS Inform, a panic attack is defined as a sudden onset of intense anxiety. Common symptoms include:
- Rapid heartbeat
- Chest discomfort
- Difficulty breathing
- Sweating
- Tremors
- Feelings of dizziness
- A sense of losing control or going crazy
- Detachment from reality
Panic attacks are prevalent; a 2016 study revealed that about 13% of people experience at least one in their lifetime. They can often be mistaken for heart attacks due to similar symptoms, but they are not life-threatening and typically subside within five to thirty minutes.
When someone experiences multiple panic attacks and lives in fear of future attacks, they may develop panic disorder. It's not uncommon to have two to four attacks each week, and some may adopt avoidance behaviors, such as skipping social events due to fear of triggering anxiety.
Common Missteps When Facing Panic Attacks
I have faced particularly severe panic attacks. Once in school, my heart raced to an alarming 180 beats per minute. The infirmary staff, unaware of my condition, treated me as if I were on the verge of a heart attack. This experience fueled my resentment towards those who didn’t understand panic disorder.
At one point, I experienced daily panic attacks, but over the past two years, I’ve had none. Here are some fundamental mistakes I used to make:
1. Avoid Fighting the Attack It’s critical not to view panic attacks as battles to be won. Trying to control your breathing or force yourself to calm down can backfire. Instead, acknowledge the attack and allow it to pass without resistance. Engaging in enjoyable activities or simply continuing with your current task can be more beneficial.
2. Stop Monitoring Your Heart Rate I used to obsessively check my pulse, both during and outside of panic attacks. This habit only heightened my anxiety and prolonged the attack. Remember, your heart won’t explode; it’s designed to handle stress.
3. Don’t Isolate Yourself If you’re among supportive friends and family, don’t shy away from their company. Being alone while experiencing an attack can amplify feelings of panic. Reach out to someone who understands; their presence can be comforting.
4. Keep These Facts in Mind During a panic attack, it’s easy to forget essential truths. Remind yourself:
- Panic attacks are not fatal.
- You won’t lose control.
- The attack will eventually end.
- It’s improbable that you’ll faint.
These reminders can help you navigate the intense feelings that accompany panic attacks.
Final Thoughts
There are countless resources available discussing how to handle panic attacks, but few address the common mistakes to avoid. By recognizing what not to do, you can better equip yourself to face these challenges.
While researching this article, I reflected on my past with panic attacks and was surprised to realize how far I’ve come. It’s entirely possible to move beyond panic and reclaim your life.
Video: A Guided Walkthrough to Stop a Panic Attack
This video offers practical techniques to manage panic attacks effectively.
Video: 5 Steps to Stop Anxiety Attacks
Learn a systematic approach to reducing anxiety attacks in this informative video.
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