What to do in case of a panic attack? A practical guide

There are several situations that, in people prone to panic attacks, can lead to an episode of this type.

When you suffer a panic attack, you suddenly feel terror, without any imminent or real danger. In this situation you may even think and feel that you could lose control. This is what in clinical psychology is known as an episode of acute anxiety, or anxiety attack..

What are panic attacks?

Panic attacks manifest themselves in any situation, anywhere and without warning. A person who has suffered a panic attack will be afraid that it will happen again and this may cause him/her to avoid those places or situations in which he/she had a panic attack before.

Being overwhelmed by anxiety can happen to you at various times in your life and for different reasons, but if you have symptoms that come on suddenly for a few seconds and disappear, it may be related to panic attacks.

Common symptoms

The most common symptoms of a panic attack are tachycardia, shortness of breath, pulmonary hyperventilation, tremors or dizziness. It occurs when you find yourself in a situation that you perceive as having no way out, the discomfort appears unexpectedly and produces despair or fear. It is possible that the condition causing the intense anxiety is caused by something that is threatening to the person or their environment.

The physical signs during an episode of panic increase rapidly, are usually of short duration, and the anxiety is usually very intense.The intensity of the symptoms makes the person feel that more time passes than the actual duration of the crisis. It is a difficult situation that should be treated by specialists to prevent it from becoming more acute in the future or becoming chronic with the appearance of a clinical condition such as panic disorder.

Panic attacks are more frequent in women than in men. They appear more frequently in young adults. Their onset is more common when the person is subjected to excessive stress in his or her life.

How can you act in the event of a panic attack?

Generally, people suffering from panic attacks perceive the threatening situation at a higher level of severity, which causes the body to be in a state of alert and activates the parasympathetic nervous system that prepares us for dangerous situations.

When we have identified what generates anxiety, the process of tension before that event does not necessarily begin when we are exposed to what makes us anxious.. Sometimes we already know that we are going to face it and unconsciously our brain is preparing for the moment of tension, therefore, we are in the presence of an anticipatory anxiety that can be worked on beforehand to reduce the perception of danger and panic attacks.

Step-by-step guide to relieve an anxiety attack

If you have not yet had a consultation with a psychologist (which is recommended), and taking into account that each case must be treated individually, I can recommend that you combine two exercises: attention outside and deep breathing that will help you to better cope with the moment of the panic crisis.

1. Attention outside

This visualization technique consists in changing the focus of attention to the stimulus you perceive as a threat.. If you are mentally connected with the stressor, it will be more difficult for the anxiety situation to be regulated.

You should try to imagine something you like and enjoy: a meal, a sport, your favorite song or any element that is pleasant for you, in this way you will divert your attention from the situation that generates stress and your brain will focus on those positive stimuli.

2. Deep breathing

You can perform this practice that will help you to lower the level of activation through three phases: Inhalation, Retention and Exhalation.. It consists of taking in air through the nose for a few seconds, holding the air for the same amount of seconds, and then expelling the air in the same amount of seconds that it was taken in. For example: Inhale (mentally count to five), Hold (mentally count to five) and exhale (mentally count to five), and repeat the exercise. It is possible that the first time you do it you will not be able to maintain the five seconds in the three phases, do not worry, the important thing is to perform the exercise several times and you will gradually feel a slowing of the Heart rate.

Remember that it is important that you go to a psychology professional since the techniques of deep breathing and attention outside are only emergency tools that can be useful at the time of a panic attack, but they do not completely eliminate these episodes or identify their causes. The vast majority of affected people improve with psychotherapy. A psychologist will be able to work with you providing you with strategies and tools so that you learn to regulate your anxiety and prevent it from overflowing in the future.