Symptoms of panic attack include racing heartbeat, dizziness, lightheadedness, palpitation, sweating, trembling, shortness of breath, feeling of choking, chest pain or discomfort, chills or hot flushes & nausea.
As other health problems like heart disease, thyroid problem, breathing disorders, also cause similar symptoms, consult your physician & get medical advice to determine the cause of symptoms. Panic attack can be treated with medications & psychological therapy like cognitive & behavior therapy.
Self care tips to control panic attack.
If a person is diagnosed with panic attack, he can follow certain steps to reduce the distress of symptoms of panic attack.
Learn some relaxation techniques like meditation, muscle relaxation, relaxed breathing, deep breathing exercises, yoga and guided imagery or visualization.
Get adequate sleep.
Avoid stimulants such as caffeine and cocaine and avoid alcohol and other stimulants in your diet. These stimulants may trigger or worsen the symptoms.
Perform aerobic exercises for at least 30 minutes a day, 3 to 4 times a week. It will improve your psychological well-being.
Talk about the source of your anxiety with family, friends or professional counselor.
Practice relaxation exercises to lower your anxiety levels Relaxation techniques will help you to reduce the discomfort and duration of the symptoms of panic attacks & stress like headaches, anxiety, high blood pressure & trouble falling asleep. Find ways to calm yourself in the initial stages to avert a full-blown panic attack.
Simple method is to concentrate on your body & block the world out. Lie down or sit in a comfortable position and close your eyes. Mentally scan your body & relax your muscles one by one. Start with your feet and progress to your legs, torso, arms, shoulder, neck, mouth, cheeks, nose, temples, eyes, and forehead. Gradually tense and relax all the large muscle groups of your body. Feel the tension draining out of you. Don't focus on your thoughts & let thoughts flow through your mind. While relaxing your body, breathing should be slow, regular and deep. Tell yourself that you are calm & relaxed.
Self-care can lessen the symptoms of panic attack, but if you develop any additional symptom, consult your physician.
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