So no gimmicks and no stories today. If you or someone you love suffers from anxiety or panic attacks, I wanted to go through the signs and symptoms as well as simple solutions.
Mental health is serious and I wanted to address the issue at hand. I love you and I am here to help whenever and if-ever I can! Hopefully this article taken from HelpGuide.org can benefit you!
Panic attack signs and symptoms
The signs and symptoms of a panic attack develop abruptly and usually reach their peak within 10 minutes. Panic attacks can happen anywhere and at any time. You may have one while you’re in a store shopping, walking down the street, driving in your car, or even sitting on the couch at home.
Panic attack symptoms include:
• Shortness of breath or hyperventilation
• Heart palpitations or racing heart
• Chest pain or discomfort
• Trembling or shaking
• Choking feeling
• Feeling unreal or detached from your surroundings
• Nausea or upset stomach
• Feeling dizzy, light-headed, or faint
• Numbness or tingling sensations
• Hot or cold flashes
• Fear of dying, losing control, or going crazy
No matter how powerless or out of control you may feel about your panic attacks, it’s important to know that there are many things you can do to help yourself. The following self-help techniques can make a big difference to helping you overcome panic:
Learn about panic and anxiety. Simply knowing more about panic can go a long way towards relieving your distress.
Avoid smoking, alcohol, and caffeine. These can all provoke panic attacks in people who are susceptible.
Learn how to control your breathing. Hyperventilation brings on many sensations (such as lightheadedness and tightness of the chest) that occur during a panic attack. Deep breathing, on the other hand, can relieve the symptoms of panic. By learning to control your breathing, you can calm yourself down when you begin to feel anxious
Practice relaxation techniques. When practiced regularly, activities such as exercise, meditation and progressive muscle relaxation strengthen the body’s relaxation response—the opposite of the stress response involved in anxiety and panic.
Connect face-to-face with family and friends. Symptoms of anxiety can become worse when you feel isolated, so reach out to people who care about you on a regular basis.
Exercise regularly. Exercise is a natural anxiety reliever so try to get moving for at least 30 minutes on most days
Get enough restful sleep. Insufficient or poor quality sleep can make anxiety worse
Seeing a friend or loved one suffering a panic attack can be frightening. No matter how irrational you think their panicked response to a situation is, it’s important to remember that the danger seems very real to your loved one. Simply telling them to calm down or minimizing their fear won’t help. But by helping your loved one ride out a panic attack, you can help them feel less fearful of any future attacks.
Stay calm yourself. Being calm, understanding, and non-judgmental will help your loved one’s panic subside quicker.
Focus your loved one on their breathing. Find a quiet place for your friend to sit and then guide them to take slow, deep breaths for a few minutes.
Do something physical. Together, raise and lower your arms or stamp your feet. It can help to burn off some of your loved one’s stress.
Get your friend out of their own head by asking them to name five things around them or talking soothingly about a shared interest.
Encourage your loved one to seek help. Once the panic attack is over, your loved one may feel embarrassed about having an attack in front of you. Reassure them and encourage them to seek help for their anxiety.
If you need prayer for anything, let me know! I would love to pray for you! And I am here for you!