A panic attack is very common among individuals. Basically, it is a feeling of sudden and intense anxiety. Many individuals dealing with panic attack face problem in breathing, tremble, sweat copiously, and sometimes feel their hearts pounding.
Even some individuals experience chest pain and a feeling of separation from reality or themselves when they get a panic attack, so they might feel like they’re having a heart attack. Others have recounted feeling like they are having a stroke.
Panic attack can be terrifying and may hit you fast. Dr. Tim Fogliano says it’s important not to let your fear of panic attack control you.
Here are 5 best ways to deal with a panic attack at work
1. Try Deep Breathing
While hyperventilating is a sign of panic attacks that can increase anxiety and fear. And this is where deep breathing can help reduce symptoms of panic during an attack.
If you are successful in controlling you’re breathing, you may not have to deal with the hyperventilating that can make a situation worse and the panic attack itself, said by Dr. Tim Fogliano.
At this point you should take a breath in and out through your mouth, the feel of the air gradually fill your chest and belly and then gradually leave them again. Breathe in for four seconds, hold for a second, and then breathe out for four seconds.
2. Indulge in Light Exercise
Endorphins continually pump the blood exactly in the right away. It successfully floods our body with endorphins, which can be helpful in improving your mood. Because you’re stressed, it is better to go for a light exercise that calm your bodies, such as walking or swimming.
Everything comes with an exception! Therefore, in case you are hyperventilating or finding difficulty in breathing, first, focus to catch your breath.
3. Take Professional Help
According to experts, certain parts of the brain, and biological processes are linked to anxiety and fear. Sometimes panic disorder runs in families, though it’s unidentified why certain family members have it and others don’t. Panic disorder is normally treated with psychotherapy, medication or both.
Even experts say that cognitive behavioral therapy actually very helpful in treating panic disorder, because that method allows you to learn different ways of thinking, behaving and reacting to the emotions that come with a panic attack.
4. Practice Mindfulness
Mindfulness can keep you grounded in the reality of what’s around you. Since panic attacks can possibly detach you from reality, this can fight with your panic attack as its approaching or actually happening.
Emphasis on the physical sensations, like digging your feet into the ground. This will help you to connect with the reality and offer you something to focus on.
5. Write Down your Thoughts
Most times in a situation of panic attack, our thoughts are inaccurate and need to be challenged. If negative thoughts pop up in your head, talk back to and encounter them by writing down a positive version of the same thought. Keeping a journal can keep you mentally healthy, according to the experts like Dr. Tim Fogliano
So, these are the 5 tips to deal with the panic attack. In case you still find difficulty in dealing with a panic attack or not able to recognize its symptoms, better consult an expert psychiatrist like Dr. Tim Fogliano.