Panic attacks

Tips to help you cope better with panic attacks

Panic attacks are sudden episodes of fear and anxiety, with physical symptoms based on perceived threat or danger. Dr Paul Tank, consultant psychiatrist and therapist, Fortis Hospital, Mulund helps you understand the triggers and how to deal with it.

Panic attacks: Symptoms and causes

Physical symptoms comprise palpitations, dryness of mouth, tremors, headache, dizziness, diarrhea, sweating of palms, etc. Emotional symptoms can include feeling overwhelmed, feeling like crying or collapsing and depersonalisation. Identifying the signs can also help you prevent one from happening.

Guide to dealing with it

It’s vital to recognise and become aware of body sensations. Identifying the triggers that have caused a panic attack in the past is also helpful.

Try breathing exercises to keep calm

Learning some breathing exercises and self-calming strategies can also lessen the intensity of the attack.

Living in the moment

Often people can’t stop themselves from worrying about the future.  Preparing for the worst-case scenario in all situations  can also lead to a sense of panic setting in as you are not living in the present. Hence, an important aspect to preventing these attacks is to live in the moment instead of stressing about the future.

Don’t let fear take over your life

At times, when people panic fear takes over and paralyses their physical and emotional response. It’s not easy overcoming this and understandable that they would want to avoid it at all costs. However, it’s equally important to ensure that one does not let fear take over. It’s better to try not to ignore the symptoms and accept that this too will pass.

Approach a trained mental health expert for help

If the intensity of the attacks is only increasing with each passing day. It makes sense to seek professional help. Sometimes medication also helps to reduce the frequency and intensity of panic.