Mental health problems are spreading like wildfire among people. You can blame it on an unhealthy lifestyle, but that’s not always the case. Not talking about your condition makes your mental health problems worse. Once a problem gets out of hand, it is difficult to tackle. You should be aware of panic attacks, which may seem really difficult to deal with. You can almost feel like your heart is going to jump out of your chest, but relax. There are healthy ways to deal with panic attacks.
Panic attacks are sometimes even worse because the condition does not have a specific set of symptoms. But you may experience shortness of breath, excessive sweating, stomach problems, chills, shallow breathing, difficulty speaking, hands and feet become cold, and you may feel detached from what is happening around you. It’s like you’re in the grave, alive! This may scare you, but panic attacks are inherently like that.
Health Shots reached out to Dr. Kedar Tilwe, Consultant Psychiatrist, Fortis Hospital Mulund and Hiranandani, Vashi Hospital – A Fortis Network Hospital who shared some coping tips panic attacks. You can also use these suggestions for relief while managing your anxiety levels.
“Panic attacks and anxiety have begun to affect people of all ages. This may be due to the drastic lifestyle changes that have become a common feature, especially in urban areas. While certain risk factors cannot be avoided, there are simple steps that can be taken to prevent anxiety from affecting their daily existence,” said Dr. Tilwe.
Here are techniques that might help people deal with anxiety more strategically.
5 ways to stop panic attacks if you’re prone to them, says Dr. Tilwe:
1. Relaxation exercises
Progressive muscle relaxation exercises or controlled breathing techniques are amazing ways to prevent panic attacks. It is highly recommended that a person chooses relaxation or breathing techniques to relieve stress and anxiety at critical moments. Follow these tips while breathing:
- Keep your eyes closed
- Try to focus on something else that can relax you
- Breathe slowly and deeply
- Practice breathing in through your nose and try to hold it for 4-5 seconds, then let it out
Meditation is a great way to reduce stress and help you relax. dr. Tilwe says, “This time-tested method of calming your mind may be the best way to ensure you don’t panic unnecessarily. Body scan meditation can also help a person deal with the physical symptoms they experience during a panic episode, while helping to prevent a full-blown attack.”
3. Mindfulness exercises
If done thoughtfully, the simplest and most fun daily activities can prevent a panic attack. Not only are they easy to practice and learn, there are a variety of options including grounding techniques, five-sense exercises, mindful eating, mindful meditation, and mindful breathing, among others. Includes:
- Focusing your attention on what is happening around you so that you can stabilize yourself in the present moment
- You need to accept what you are going through so that you can support yourself in finding a solution
- Try to calm down
4. Cognitive behavioral therapy or CBT
By changing your thoughts and behaviors, CBT is a form of therapy that can help you manage your problems. Although it can help with a variety of mental and physical health problems, it is most commonly used to treat anxiety and depression. dr. Tilwe says, “Undoubtedly, understanding your inner thoughts, cognitive distortions, and response patterns will allow you to effectively curb panic attacks.” To use this form, a person must work with a mental health counselor to benefit from this method.
If symptoms related to anxiety and mental stress are very bothersome, anticipated anxiety is present, or is affecting your personal, social, and professional life, a professional may recommend medication. Although they can help reduce the distress associated with panic attacks and significantly improve your lifestyle, they should never be taken without first consulting your doctor.