142 - Dealing With A Panic Attack

This is episode 142 of the Absolute Mind podcasts and today I am covering Panic Attacks and how to deal with them.

This was another request from the Facebook audience so thank you so much appointment through and allowing me to create content that will hopefully help you in some way.

http://www.absolutemind.co.uk/freeanxietycourse 

Please do bear in mind that we have created this podcast to be of some insight and some sort of assistance but by no means a way to treat conditions on their own.

If you do have any deep-rooted conditions or ailments that you'd like some assistance with on a one-to-one professional approach, then please feel free to contact either myself or Michael on Facebook or directly through the website and we can arrange sessions that way or via Skype, whatever suits.

So let's get to panic attacks and how you can begin to control those attacks.

The very fact you are listening to this podcast means that you should have an awareness of what a panic attack is or may have heard about them in some way.

What Is A Panic Attack?

A panic attack is very similar to an anxiety attack, it can be described as an abrupt feeling of intense fear or discomfort that reaches a peak within a few minutes.

It can include some of the following symptoms:

Palpitations
Pounding heart
Accelerated heart rate
Sweating
Trembling
Shaking
Shortness of breath
Feeling smothered
Feeling you are about to collapse or worse.

As you can imagine this can be a very traumatic and scary experience for those who suffer. Some times these panic attacks can seem to come from nowhere.  Those who suffer from panic attacks generally fear them happening again which can in turn cause a negative loop of constantly trying not to have a panic attack which can create that panic attack happening again, a bit like telling yourself not to think of a purple elephant, your brain has to firstly think of that purple elephant to imagine not thinking about it. you simply cant do a don't.

What Triggers A Panic Attack

This is something that is unique to the sufferer, however generally panic attacks and anxiety go hand in hand. Too much stress or anxiety can create that intense feeling of panic quickly escalating into a full blown attack.

Things that cause an abrupt shift in how we feel can sometimes create a panic attack such as the death of a loved one, divorce, job loss. Panic attacks can also be triggered by medical issues or physical ailments.

 

How Can You Stop Panic Attacks

Firstly recognising that intense feeling as a panic attack is your first step to gaining control. Understanding that although sometimes it feels like something bad is going to happen when in fact it is not. you are already making progress by just understanding these points.

Now what you can do in the midst of a panic attack to try to bring those levels down is to breathe! Diaphragmatic breathing is the technique you should be using to allow the correct levels of oxygen and carbon monoxide in your body. now this wont necessarily stop a panic attack but it can help to bring those intense feelings down to a more manageable level.

Next is to focus on your surroundings and not whats going on inside, focus on sights, sounds smells, you'll be surprised how quickly you can take your focus off those horrible feelings once you start to notice around you.

Another useful tip is to try to notice any patterns or triggers that cause your panic attacks, once you know these patterns or triggers you can feel more empowered and in control to avoid them or to change things that cause them.

Remember I am not a GP so cannot diagnose and the details in this podcast are ideas and tips that i have used with clients to help and aid them in their progress, if you are unsure or need to have any issues diagnosed please do visit your GP or talk to a professional on a 1-2-1 basis.