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You might come under a situation where you may observe any of the symptoms like shaking, nausea, irregular heartbeats, feeling disoriented, dry mouth, nausea, breathlessness, dizziness, or sweating. When such situations arise, we should know what is happening so that we are capable enough to take care of it at the time of need.

What is a Panic Attack?

Sudden and intense surges of panic, fear, or anxiety are known as panic attacks. These are overwhelming and have emotional as well as physical symptoms. And if you notice any of the above-mentioned symptoms, you should know that you are getting a panic attack.

Things To Do When You Get a Panic Attack

Kenyatta Black Counselling wants to bring this awareness to people so they know how they can reduce these symptoms and help regain control. Here are some pointers that should be kept in mind for dealing with this situation.

Take Deep Breaths

The best approach to bring panic attacks under control is practising deep breathing. Slow and deep breathing help in loosening the chest tightness caused by a panic attack and bringing back the shallow breaths to normal.

Keep in Mind That It Will Pass

One should know that a panic attack tends to reach its most intense point within the first 10 minutes. And at that moment telling to self that these emotional symptoms one is facing will pass, will help the most to get rid of this breakdown.

Smell Some Soothing Scents

Smelling some soothing fragrance like lavender can help relieve the anxiety. If you are aware of the fact that you can come under any such situation, start keeping a scent dabbed handkerchief in your pocket.

Start Walking

Walking helps in removing a person from a stressful environment by releasing hormones called endorphins. This release of hormones relaxes the body and improves mood.

Why Do Panic Attacks Occur?

If anything of such sort happens with you for the very first time, see why it happened. And if such symptoms keep repeating, keep an eye on what is the triggering point of that. By learning to avoid or manage their triggers, you may reduce the intensity and frequency of panic attacks.

Always remember that there is no quick fix to the situation where panic attacks are happening over and over again. Don’t hesitate to seek medical help because mental health is as important as your physical health.

Humans live under so much pressure that anxiety has become a part of everyday life. The world is becoming more and more competitive with every passing day, and all of us are stuck in an inevitable battle of outperforming and one-upping our peers. The fight starts as soon as we wake up and continues day after day.

We stay up late into the night working and get up early in the morning to get to work before anyone else in the office. When we’re in the office, we are constantly working, taking few breaks and sometimes even skipping lunch. We are constantly striving to impress our superiors and get promotions that we can boast about to others.

This urge of always wanting to be the best is what gives birth to anxiety. We are always worried about things going wrong, despite knowing that mistakes are our best teacher. We try to make others happy at the expense of our own happiness and wants. Even though we know there is nothing wrong with being in the middle of the pack versus always being on top, anxiety keeps churning within us 24/7 and demands that we give more of ourselves – no matter what the cost.

In these tiny battles of life, we neglect to tend to our health, emotions, and happiness. We let anxiety get the best of us, and we can often be trapped in a cycle of despair and worry. Luckily there are some ways to overcome anxiety.

Ways to Overcome Anxiety

First and foremost, we should acknowledge the fact that humans make mistakes and that it is okay for things to go wrong. Accepting this fact will help you a great deal the next time you make a mistake for something important, whether it be for a presentation or on an assignment. Know that rather than being perfect, you should strive for doing your best. That is what matters most and will be most empowering in the long run.

Another reason why we sometimes fail to alleviate anxiety is the communication gap. No, we are not talking about your socializing skills on social media. A virtual screen with compassionate texts is nothing compared to deep, face-to-face conversations with close friends or family. Meet up with these individuals and pour your heart out to them. Such open discussion and encouragement from your favorites can quickly help you bid adieu to anxiety.

Furthermore, schedule in time to focus on yourself. Do a fun activity such as exercise or yoga, both of which are clinically proven practices to help reduce stress and anxiety. If you do not feel like doing so, then just listen to your favorite music and dance along with it. Doing things that actively make you happy will act as a nice reset point before you go back to work or complete other required activities.

Remember that most people suffer from anxiety from time-to-time, and in today’s fast-paced world, it is more common than ever. That’s why it’s important to discover what ways work for you to combat anxiety and live your best life. Contact Kenyatta Black Counseling today to get insight into anxiety and treatment options!