agoraphobia

A panic attack can be a scary and confusing experience to go through.  During a panic attack, you can feel like your heart is beating faster and you are losing control.  Panic attacks usually happen without any immediate or apparent reason. It can occur even if you are relaxed. Some of the main signs of a panic attack are: Feeling breathless Feeling like you are losing control over your mind and body Having cold sweats Feeling numb in various parts of your body Heaviness in the chest Rapid heartbeat or palpitations Having blurred or tunnel vision. Explaining the feelings and sensations that come with a panic attack to another person can be very difficult. Moreover, it can also be difficult for you to make sense of the experience of a panic attack. The immense anxiety, the suffocation, breathlessness, and disconnection with things around you can feel tough to put into words.   Panic attacks can also make you feel like they can happen again. This can even cause to avoid certain places due to the fear of it all coming up again(agoraphobia.)  This article highlights some of the strategies and things you can do when you are going through a panic attack. We also take you through certain lifestyle changes you can make to prevent panic attacks in the future.  Thus, this article can be used as a “Guide on Panic Attacks.” What Causes Panic Attacks? While panic attacks may feel threatening and fatal, they could be a way for our body to cope with underlying anxiety.  Our mind constantly watches out for, and protects our body against threats. These threats could be external like an animal running behind us, writing an exam, going through a break-up, or experiencing abuse.  It could also be internal, like our own anxious thoughts, or feelings of anxiety. When our mind detects a threat, our body can go into overwhelm and this can manifest as a panic attack.  Over time, people having panic attacks often develop a fear of panic attacks. They are afraid that an attack may come on anytime.  The Invisible Underlying Cause of a Panic Attack Most often Panic Attack  is the result of a chronic and suppressed anxiety. There is a non-acknowledgement or denial of the anxiety or a lack of addressing it, which then gets converted into a panic attack.  Once a panic attack has occurred the fear of panic attacks itself, feeds the anxiety further, which can lead to further panic attacks. Often, the fear of panic attacks itself is used to displace and disguise the actual anxiety. The real reason for anxiety continues to be unaddressed or denied and instead the person continues to fear getting more panic attacks.  The symptoms of a panic attack move our attention away from our distressing thoughts and feelings. Our body produces these strong symptoms of chest heaviness, shallow breathing, and palpitations, to take our attention away from our anxiety.  After experiencing repeated panic attacks, we may develop a fear of having them again, and it may lead to fear of going to public spaces. The fear of panic attacks and avoidance then becomes the focus of our lives. And the real reason for our anxiety does not get processed.  This invisible and often very real reason for panic attacks is not addressed even by mental health professionals. Thus, we need a sustainable resolution that can help us with the symptoms of panic attacks, while also addressing the root causes of it- which are leading to anxiety and stress. What To Do When You Are Experiencing A Panic Attack Panic attacks happen suddenly. It can be an overwhelming experience. But, there are some ways to reduce the extreme sensations we feel during a panic attack. Here are some steps you can follow to reduce the intensity of a panic attack: Be aware of your experience: The first step towards reducing the intensity of a panic attack, is to know that you are going through one. This will help you feel less anxious, as you are now aware of your experience.  Focus on your breathing: One of the first signs you notice in panic attacks is difficulty in breathing. To work through this, inhale deeply through the nose. Then, exhale through the mouth. Focusing on your breathing can make you feel more grounded. As a result, you feel more in control of the situation.  Find a comfortable place: Panic attacks can be an uncomfortable experience. Moving to a location that is airy, quiet, and spacious can put you at ease.  Use Ice: Using ice is a less-known way to handle panic attacks. You can rub ice cubes on your palms, wrists, face, or neck. You may also use cold water if ice isn’t available. Ice acts like a mild “brake” to make you focus less on what is going wrong. It helps you pay attention to your surroundings.  Use your sense organs: Sense organs pick up signals from our surroundings. You can guide your sense organs to pick up signs of safety from your surroundings. These signs from the sense organs can help you feel safe in your body during panic attacks. The 5-4-3-2-1 method helps use our sense organs during a panic attack. The process works as follows: Focus on your breathing. You can do this yourself or have someone guide you through it. Look around and notice five things you can see. Notice the colors, patterns, and shapes of the objects you see.  Next, pay attention to four things you can touch. And focus on them, and bring your mind to how the objects feel in your hands.  Now, notice three things you can hear. Notice the sounds around you and bring your attention to them.  The next step is to bring your focus to two things you can smell. Find something like coffee, lime, perfume, or essential oils that have a distinct scent to draw your attention to. Finally, find one thing you can taste. Notice what flavours and textures stand out when