A panic attack or an anxiety attack is a sudden, overwhelming feeling of intense fear or panic in any given situation. The anxiety attack could occur in response to a certain environmental stressor like agoraphobia, fear of closed places or social phobia. The person is often seized with terror and panic and has an irresistible urge to run away from the situation.
Anxiety attacks are often accompanied by certain physiological symptoms like palpitations, dizziness, sweating, trembling, rapid heartbeat and breathlessness. The person may physically begin to avoid the stressor in order to cope well with the anxiety. Here are some effective ways of coping with anxiety attacks lest they occur.
Ways To Deal With Anxiety Attacks
One of the first things that happen is that the person begins to panic when they come across a stressor. This need not be the case as people can exercise control over themselves. If you tell yourself that you are not going to panic and make an effort to do so, chances are high that you will not succumb to the physiological changes that accompany panic.
Deep breathing is one of the ways in which you can calm and relax yourself. Deep breathing will help you to feel calm and not get breathless when a panic attack strikes.
If you feel that you are succumbing to chronic anxiety, you can seek suitable distractions in the form of a close-knit friend circle, hobbies or even work that keeps you happily occupied.
Altered Way Of Thinking
One way of coping with anxiety attacks is to change the way you think. Instead of getting anxious about public speaking, change your way of thinking and say to yourself that you are a brilliant, confident speaker and that you will speak exceedingly well on stage. Convincing yourself that you can overcome your fear will help to reduce the anxiety.
Talk To Someone
If you have someone you are very close to, speak to them. Talking gives you clarity and perspective and helps you cope well with the anxiety-producing situation.
Feelings Of Dizziness
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If you are feeling breathless, dizzy or palpitating, seek medical help immediately. See a doctor who can treat you for the host of psychological symptoms that you may be facing.
In very severe cases of anxiety, psychotherapy should be sought. This includes cognitive therapy, systematic desensitization in case of very severe panic attack episodes. In systematic desensitization, the person is gradually exposed to the stimulus so that he can adjust his/her response to the stimulus accordingly. This helps him/her to overcome the fear.
At times medication may also be administered to the person who is suffering from anxiety. This happens in very severe cases of anxiety where anti-depressant and anti-anxiety medication is prescribed. This helps to reduce the symptoms to a large extent.
With these steps, you can easily overcome your anxiety and lead a better quality life. It may take sometimes even years before you gain mastery over your symptoms but with the right intervention, it is very much possible.
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