How to Cope with Anxiety and Panic Attacks

anxietyA panic attack is a feeling of sudden and intense anxiety. It can be a sudden rush of physical symptoms such as shortness of breath, nausea and muscle spasms. It can be coupled with uncontrollable anxiety and sometimes a sense of impending doom. When left untreated, panic attacks may lead to panic disorders and associated problems.

On the other hand, anxiety is a term used to describe feelings of unease, worry and fear. It includes emotions and both physical sensations we may experience when worried or feeling nervous. By educating ourselves about panic attacks, we can gain necessary control to administer first aid to problems associated with fear.

Some of the typical activities that make us feel anxious include the following;

•         Sitting an exam

•         Going to hospital

•         Attending an interview

•         Starting a new job

•         Having a baby

•         Moving away from your favourite home

•         Deciding to get married or divorced, etc


You do not have to live a life of fear and uncertainty any longer. Accepting panic attack for whatever it is can help lessen its effects. A major step to coping with a panic attack is making a visit to your doctor. The doctor can point out the differences between occasional panic attacks and a more serious panic disorder-  which may require professional treatment and possible medication.

Recognizing Symptoms of Panic Attack


Panic_attackIt is good to have an informed knowledge to recognize the symptoms of a panic attack. Familiarizing yourself with the symptoms of panic attack can help feel more in control if such attacks happen. Although these symptoms differ from one person to the next, only a trained professional can provide the diagnosis for the same. Common symptoms include;


•         Irregular heartbeat

•         Dizziness and light-heartedness

•         Shortness of breath

•         Chocking sensations and nausea

•         Shaking and sweating

•         Fatigue and weakness

•         Chest pain and heartburn

•         Muscle spasms

•         Hot flashes and sudden chills

•         Tingling sensations in your extremities

•         A fear that you are going crazy, among others.

You need to work out on whatever particular stress that could trigger panic in your body. Always understand your body. For a panic attack to occur a series of events are triggered. Your body goes on an alert, then the mind remains stuck in some fearful thoughts, and finally your breathing becomes more rapid.

It is advisable to relax your breathing muscles by taking in a slow and deep breath through your nose while counting to five. When you reach the count of five, breath out slowly through the nose at the same rate in a comfortable, relaxing manner.

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