A panic attack is a condition characterized by sudden feelings of fear and anxiety, accompanied by physical symptoms. Remember that a panic attack does not mean you are going crazy. This condition can occur without any apparent danger and can reach its peak within minutes, with symptoms such as difficulty breathing, rapid heart rate and dizziness.
Basically, a panic attack is a purely physical attack. One moment you are fine. The next moment, your heart is racing, your chest is heaving, you’re short of breath, your palms are sweating and it feels like the world is ending. General Physician of Sant Bhagat Singh Maharaj Charitable Hospital, NIT Faridabad Dr. Sudhir Kumar Bharadwaj explains the causes, symptoms and prevention of panic attacks.
What is a panic attack?
Dr. According to Sudhir Kumar Bharadwaj, a panic attack is characterized by a sudden feeling of panic, tension, anxiety, sweating and fear. Sometimes, the person experiences difficulty breathing and pain. It’s your body’s fight-or-flight response, which becomes uncontrollable and makes it seem like there’s danger, even when there isn’t. A panic attack can happen anytime, anywhere and can last from a few minutes to half an hour.
Panic Attack Symptoms
rapid heartbeat
Difficulty breathing
Chest pain or pressure
Dizziness or light headache
Numbness or tingling in hands or face
Fear of losing control or dying
In fact, panic attacks never come suddenly. These are often the final eruption of old, unresolved stress that has accumulated over days, weeks, or years. You may feel that you are managing yourself. You are busy meeting deadlines. You read through the news, scrolling through the reels. You smile in meetings, but your nervous system is keeping track. Stress is a slow-burning thing. It comes out when nervous.
Preventing panic attacks
Shortness of breath is a common problem during a panic attack. Deep breathing exercises can be very beneficial for relief during a panic attack. By doing this, the body and brain get enough oxygen, which helps to relax the mind.
4-7-8 breathing
Inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds. It slows the heart rate and activates the parasympathetic nervous system.
Cold water shock
Throw ice on your face or hold an ice cube. It brings the body back to the present and changes the brain’s signals from fear to compassion.
take a walk
Walking around the room can also help. Movement lowers adrenaline levels and can help the body get out of a sedentary position.