Panic attacks, also known as panic attacks, are episodes of intense, overwhelming fear that can cause intense physical and emotional symptoms. These crises can arise without warning and leave the person feeling disoriented, scared and vulnerable. To overcome anxiety attacks, it is essential to establish a series of pillars that help the person to manage and overcome these episodes effectively.
1. Recognize the symptoms
The first step to overcoming a panic attack is to recognize the symptoms. These may include difficulty breathing, tachycardia, sweating, tremors, shortness of breath, dizziness, and intense fear. By identifying the signs of a panic attack, the person can begin to take steps to manage it effectively.
How to recognize the symptoms?
It is important to be aware of the signs that indicate the beginning of a panic attack, such as a feeling of unreality, catastrophic thoughts, difficulty concentrating and a feeling of loss of control. By paying attention to these symptoms, you can intervene early and prevent the crisis from escalating.
2. Practice conscious breathing
An effective technique to control anxiety during a panic attack is conscious breathing. By focusing on breathing and practicing deep inhalation and slow exhalation, the person can calm their nervous system and reduce the intensity of the crisis.
How to practice conscious breathing?
To perform conscious breathing, it is helpful to find a quiet place to sit comfortably. Inhale deeply through your nose for a few seconds, hold the breath briefly, and then exhale slowly through your mouth. Repeating this process several times helps reduce anxiety and restore emotional balance.
3. Identify triggers
It is important to identify the triggers that can cause a panic attack. These can be stressful situations, negative thoughts, traumatic memories or environmental factors. By recognizing what triggers anxiety, the person can avoid or better manage these situations.
How to identify triggers?
To discover the factors that trigger anxiety attacks, it is useful Keep an anxiety diary where you record the thoughts, emotions and situations that precede each episode. Analyzing these logs can help identify recurring patterns and triggers.
4. Practice progressive muscle relaxation
Progressive muscle relaxation is a technique that involves systematically tensing and relaxing muscles to reduce body tension and stress. This technique is useful for relieving anxiety during a panic attack and promoting relaxation.
How to practice progressive muscle relaxation?
To perform progressive muscle relaxation, you must start by tensing the muscles in a part of the body, such as the fists or shoulders, for a few seconds and then relaxing them completely while breathing deeply. Repeating this process with different muscle groups helps release accumulated tension and reduce anxiety.
5. Seek emotional support
Facing a panic attack can be overwhelming, so it is important to seek emotional support. Sharing your feelings and emotions with a loved one, a trusted friend, or a mental health professional can help ease the emotional burden and feel understood.
What kind of support should you seek?
It is advisable to seek emotional support from people who provide a safe and understanding environment. A therapist, counselor, or support group can offer guidance, resources, and strategies for effectively overcoming panic attacks.
6. Practice mindfulness
Full attention, also known as mindfulness, is a practice of being aware and present in the current moment. This technique helps reduce anxiety, stress and mental rumination, allowing the person to focus on the present and cultivate inner calm.
How to practice mindfulness?
To practice mindfulness, it is helpful to spend a few minutes a day training your mind to be in the present moment. Focusing on the senses, such as breathing, sounds, or body sensations, helps calm the mind and reduce anxiety during a panic attack.
7. Establish healthy routines
Establishing healthy routines, such as a balanced diet, regular exercise, adequate sleep, and time for rest and relaxation, helps maintain emotional well-being and reduce vulnerability to panic attacks . Self-care and maintaining healthy habits are essential to overcome these crises.
What does a healthy routine include?
A healthy routine covers aspects such as balanced eating, regular physical activity , adequate rest and stress management. Establishing times for meals, exercise, sleep and relaxation promotes emotional balance and mental stability.
8. Learn coping techniques
Acquiring effective coping techniques, such as cognitive restructuring, positive visualization or problem solving, helps a person manage fear and anxiety during a panic attack. These strategies allow you to change negative thoughts and improve coping skills.
How to learn coping techniques?
It is advisable to learn coping techniques with the help of a therapist or professional. of mental health. These techniques may include identifying and changing irrational thoughts, visualizing calm and safe situations, and finding practical solutions to anxiety-inducing problems.
9. Practice self-compassion
Self-compassion is the ability to treat yourself with kindness, understanding, and care during times of difficulty and suffering. Practicing self-compassion during a panic attack helps reduce self-criticism, guilt, and negative self-judgment.
How to practice self-compassion?
To cultivate self-compassion, it is It is essential to recognize and accept one's feelings without judging oneself. Using phrases of compassion and kindness toward yourself, such as "It's okay to feel afraid" or "I'm trying my best," encourages empathy and inner understanding.
In conclusion, Overcoming panic attacks requires a comprehensive approach that ranges from recognizing symptoms to practicing effective coping techniques. By establishing these 9 pillars to overcome anxiety crises, the person can face these episodes with greater calm, control and emotional resilience.