Strategies will guide you with why panic attack happen and self-tested remedy for a panic attack.
My first panic attack took place while I was alone.
Two years back, I was on a solo train trip from Bhopal to Delhi. The journey was short, so I preferred the overnight train. Everything was going smooth, and our whole compartment proceeded to sleep. Till now, everything was ok; I, too, made my bed and lay down.
Soon I realized something was not well as I was short of breath; my mind was full of negative thoughts. I wanted to pull the chain and ran away outside. My anxiety was not letting me calm down. It was a 3tier AC compartment, so all windows were shut entirely. I knew it was Panic Attack.
What is a Panic Attack?
These are extended forms of an anxiety attack, where a person feels an intense state of fear. Fear triggers specific physiological changes in the body like short of breath, dizziness, trembling, etc. These fierce fears are psychological and don’t have any connection with reality.
My heartbeat was faster; I could feel rising sweat around my head. I was shouting for help in my subconscious mind, running around the train compartment, breaking train windows. All my symptoms indicated panic attack.
I knew I could not behave the way I was acting in my mind. Thankfully I was able to understand my anxiety symptoms well.
Many people face similar anxiety attack situations.
Why does a panic attack happen?
Here are a few of the causes that trigger a panic attack. By knowing the cause of your panic button, you can avoid specific recurrences of panic attacks.
- Stress factors
- Drugs withdrawal effect
- Darkness
- Life experiences
- Loneliness
- Performance Anxieties
- Negative thinking
Apart from the reasons mentioned above, there can be other related factors that can trigger panic attacks.
For example, You are in a lift and suddenly, due to some technical glitch lift stops with a jerk. It triggers your Panic button, and you experience a sudden rush of anxiety. You are waiting for your public address the same way, and suddenly as the announcer takes your name, you go completely blank, and your panic attack triggers. Many people get panic attacks by being in crowded places.
Common Symptoms of Panic Episodes
- Sweating
- Nausea
- Shaking or trembling
- Dizziness
- Palpitation
- Short Breathing
Panic Spell can mainly reach at its peak in 10 minutes and lasts for around 30 minutes. But during this duration patient gets a feeling of dying because of a heart attack. Sudden fear triggers psychologically, and patients experience above-stated symptoms with a sense of dying. Although one can not die with a panic attack, they can harm themself in the rush of emergency.
Like one of my friends shared that she had a panic attack during her flight journey, she stopped herself from opening the emergency gate. It started with encountering all kinds of negative thoughts of a mid-air accident, then some terrorist attack. And she assumed she was unable to breathe, and she controlled herself for some time and later called the flight crew for help.
But the problem becomes more troublesome if you are alone. In such a scenario, a span of 30 minutes becomes challenging to pass. And as the patient realizes their loneliness, their panic attacks become worse.
Thankfully my husband is a psychiatrist and I had complete knowledge about my trigger points and, luckily about remedies as well.
It was not the idea of travelling solo but a closed compartment that triggered my panic attack.
Now I will share the self-tested remedy for a panic attack. Handling Panic episodes is not tricky; regular breathing techniques will be a great help.
Remedy for Panic Attack
- Deep Breathing:- Focus on Your Breathing. Start taking deep breaths, Inhale long breathes, hold for some time, and then exhale very slowly.
- Breathing with focus on the stomach:- This technique is called Breathing with the stomach. Focus on your stomach and take a deep breath in. With inhalation, see your stomach coming out, hold your breath in and then exhale and see how your tummy comes in a while exhaling out.
- Practice yoga technique of Anulom Vilom
Here is one video which can help you to practice breathing techniques.
The breathing technique will give you immediate help. Apart from this as you start feeling a little better.
Focus on the below areas:-
Identify your panic trigger
Focus on your trigger points, what exactly triggers your panic behaviour. Analyze your attack. This technique will help you to administer your future episode.
Focus on positive thoughts
Focus on the power of positive thinking. Imagine yourself happy with your dear ones. Imagine yourself giggling around at your favourite place. Relax your muscles, release tension from your shoulders and facial muscles.
Power of Meditation
Meditate on some object or place some meditation music on your phone. It will help to calm your mind, practise deep breathing while listening to meditational music.
Use of Aromatherapy
The use of essential oils is helpful during panic issues. Certain floral scents help to uplift the mood of the person. Lavender is considered beneficial and can calm down senses.
Believe me; By applying simple techniques, you will be able to overcome your panic issues. Life is a precious and beautiful journey, so it should not be wasted when treatment is easily within our reach.
Always remember three things.
- Understand your panic triggers
- Practice breathing techniques
- Maintain calm and mindfulness.
Know the Author
Mrs Vibhu Rozatkar has a keen interest in Self Help for Mental Health. She believes a positive outlook and trust in your psychiatrist can bring people out of mental illnesses. We have a more significant responsibility of reducing the stigma around mental health practices as a society.
