A panic attack is an intense wave of fear that can strike without warning, leaving you feeling overwhelmed and frightened. It’s a sudden rush of physical symptoms and emotional distress, often with no obvious cause. You might feel a sense of impending doom, a fear of losing control, or even a fear of dying.<\/p>\n
Sensations During a Panic Attack<\/b><\/p>\n
During a panic attack, your body might react with a rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, chills, or hot flashes. You may also experience numbness or a tingling sensation, a sense of unreality, or a feeling of being detached from yourself. These symptoms can be incredibly distressing, but it’s important to remember that they are temporary.<\/p>\n
Recognising a Panic Attack<\/b><\/p>\n
Understanding the signs can help you or someone else recognise a panic attack when it happens. If you notice a sudden onset of intense fear or discomfort, accompanied by physical symptoms like a racing heart, sweating, or shortness of breath, it may be a panic attack.<\/p>\n
Self-Soothing and Emotional Regulation Techniques<\/b><\/p>\n
Breathing Exercises<\/b><\/p>\n
Deep breathing can help calm your body. Try inhaling slowly through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth. Focusing on your breath can help slow down the rapid heartbeat and reduce the sense of panic.<\/p>\n
Grounding Techniques<\/b><\/p>\n
Using your senses can help bring you back to the present moment and disrupt the overwhelming sensations of a panic attack. Look around and find five things you can see. Touch four different objects and notice their texture. Listen for three distinct sounds. Identify two smells in your environment. Focus on one thing you can taste.<\/p>\n
Progressive Muscle Relaxation<\/b><\/p>\n
Try tensing and then relaxing different muscle groups in your body, starting from your toes and working up to your head. This can help release physical tension and calm your mind.<\/p>\n
Visualisation<\/b><\/p>\n
Close your eyes and imagine a peaceful place where you feel safe and relaxed. Picture it in detail, including the sights, sounds, and smells. This mental escape can help reduce your anxiety.<\/p>\n
Assisting Someone in Distress<\/b><\/p>\n
If you see someone having a panic attack, your calm presence can make a big difference. Acknowledge what they are experiencing and let them know you are there to help. Encourage them to breathe slowly and deeply, and guide them through grounding techniques to bring their focus back to the present moment. Be supportive and avoid minimising their feelings.<\/p>\n
If these exercises don\u2019t help, or if the person continues to feel overwhelmed, seek professional help. Call LifeAssist for further support options. Remember, it’s okay to ask for help, and there are people ready to support you at no cost to you or your family.<\/p>\n","protected":false},"excerpt":{"rendered":"
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