Panic Attack

Apr 1

Have you ever had a panic attack? The signs and symptoms of a panic attack manifest themselves differently with every human. During this age of quarantine, you might find that your anxiety is escalating because your daily routine has been disrupted. You may have lost your job recently or maybe you are stuck inside with people you usually get a break from during the day. You love your spouse and kids, but sometimes they can say just the right thing to send you over the edge. These are only a few triggers that could escalate your anxiety into an attack. We want you to be aware of what this may look like and give you the tools to overcome it.

Signs that you may be having a panic attack

Tightening or pain in your chest
Heart palpitations - your heart is skipping or adding beats
Feeling like you are going to pass out
Hyperventilation/ trouble breathing
Shaking and trembling
Feelings of nausea or stomach cramping
Hot flashes or chills
Not being able to focus or feeling like the world around you is not real
Overwhelming sense of panic or feeling like you are going to die

These symptoms generally come very quickly and out of the blue. Many people think they are having a heart attack. If you know how to calm yourself down, the episode can reduce quickly.

Ways in which to calm yourself during a panic attack

Acknowledge that you are having an attack - once you know what is happening you can remember that it is only temporary and it will go away.
Breathe slowly and deeply, counting to four with each breath in and each breath out. Continue until the symptoms subside.
Try to focus on one specific thing, identify how it looks, smells, feels, maybe even tastes. Focusing on an object can distract your mind from what caused the attack in the first place.
Practice relaxing each muscle one at a time, starting from one area of the body and moving through each connected muscle until your whole body is relaxed.