How to deal with a panic attack
Finding the calm during a troubling time
By Poch Eulalia
At A Glance
- It's okay to panic. It's okay to be scared and to have no clue what you're doing. As long as you keep going. As long as you keep fighting. — K.T. Kaye, <i>Master of Darkness</i>
Of t e n w h e n t h i n g s g e t overwhelming, there is a chance that things escalate to something out of your control. For some, a panic attack is the worst possible scenario that will play out. Should you or anyone you know encounter it, here are some things to remember to help get through the panic attack. Know the signs. Panic attacks can come out of nowhere. To recognize the signs of a panic attack, look out for the following symptoms: • A rapid increase in heart rate. • Hyperventilating/rapid breathing • Dizziness Often, anxiety disorders like Generalized Anxiety Disorder (GAD) and Post Traumatic Stress Disorder (PTSD) are also associated with panic attacks. When encountering certain scenarios that might remind them of previous traumatic experiences, it can cause them to be triggered and go through the attack.
Take deep breaths.
In a situation where things get out of control, it’s ideal to take a step back and breathe. Focus on your breathing. Inhale, exhale, and clear the mind of any intrusive thoughts.
Divert attention.
As mentioned earlier, panic attacks can occur after getting triggered. When this happens, try to divert the attention to something else. Find a distraction to focus on to prevent the mind from spiraling. A simple method is to slowly count down from 10, allotting most of your headspace to thinking about the next number. You can also look at your surroundings and focus on tiny details to keep your mind occupied.
Establish an emergency contact.
To be on the safe side, it’s always important to have emergency contacts on hand. Always have a card or note that has a list of people you trust. That way, if anything bad were to happen to you, any passersby would know who to call. Be sure the people you include in your emergency contact network are aware that you put them on the list and that you deem them trustworthy.
Seek professional help.
If panic attacks continue to occur, it’s always best to seek professional help. Therapists can help provide you with suggestions on how to cope with any issues. If necessary, medical professionals can also prescribe medication to deal with any symptoms.