In the times where the world seems to rotate in uncertain and unexpected turns, I am here trying to just get myself together. Being a resolute person, panic attacks seem to be quite ironic in my life. Unexpected and untimed episodes, living with constant fear, and having to manage it all alone make it even worse.
The
first time I experienced a panic attack was two years ago. I started crying, my
hands trembling, heart palpitations and constant fear of something bad is going
to happen. I straight-up called my best friend asking her if something is wrong
with me. She made me calm down but the fear and palpitation were making my
condition even worse. I called my family and close friends asking if they were
alright but little did I knew it was me who was not. My mom asked me to make
tea to distract my mind from it. It worked and I was fine. But I still refused
to believe that I was having a panic attack. Later a month I had another
episode and it was worse than the first one. My roommate made me go on a walk
with her and I broke down in the middle of the street. That was what made me
acknowledge that this is not normal and I need help. Exercises and indulging
myself in hobbies made me get through it.
After
a year, news of my family tested positive for Covid-19 triggered the attack
again but this time I knew how to deal with and get through it.
Asking
for help is the bravest thing one can do. I had a hard time identifying what
was wrong with me the whole time. So I am penning down everything one needs to
know if someone is experiencing a panic attack.
What is a Panic Attack?
Panic
attacks are episodes of sudden fear, fear of losing control that triggers some
physical reactions even when there is no apparent danger or cause. A panic
attack is frightening. It makes you feel like you are having a heart attack or
even in a worse situation dying. Although a panic attack not dangerous but it
can significantly affect your lifestyle.
Recurrent,
unexpected panic attacks and spending the rest of the time in fear of having
another episode make it that you might have a panic disorder.
Symptoms
Everyone
might experience a different set of symptoms and different intensities of
symptoms. It is unexpected and sudden. It might be in the middle of your work,
the middle of an exam, etc.
The
intensity of symptoms rises with time.
- Fear of loss
of control or death.
- Heart
palpitation
- Sweating
- Trembling or
shaking
- Shortness of
breath or choking
- Headache,
dizziness, and lightheadedness
- Numbness
- A feeling of
unreality or detachment
What triggers?
Major
stress like death or serious illness of loved one
· Childhood history of physical or sexual abuse
· Genetics
·
Major changes in one’s life
Getting through these tough times
- Pay attention to the symptoms
- Acknowledge
that you’re having an attack- accepting the fact that you are not all
right and you are having a panic attack episode
- Take care of
your eating habits- Eat regular times to avoid blood sugar level drop.
- Limit
caffeine intake to reduce anxiety
- Distract
yourself with happy memories- distracting yourself either by watching the
picture of your loved ones or watching a happy movie can get you past it
- Believing in
yourself that everything will be all right
- See a
therapist if it interferes in your life
Home
remedies for quick relief
- Ice on wrist
and neck-
Put some ice cubes in a plastic bag and put it on your wrist and neck- studies
show that ice can reduce cortisol levels, release endorphins, and brings
down the heart rate. Your wrist has major arteries, so cooling them down
can ultimately cool down your entire body.
- 5-finger
breathing technique- breathe in as you trace up and out as
you trace down your finger. This will help in getting down your heart
palpitation
- Sit with
panic-
ride the wave as it comes towards you and watch it leave. Do not run from
it
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