A person who suddenly feels an overwhelming fear and anxiety may be experiencing panic attacks. He or she may complain of the following symptoms:
- Shortness of breath
- Increased heart rate
- Chest pain or discomfort
- Feeling of being choked
- Excessive sweating
Panic attacks are not life threatening. However, the person afflicted with it feels otherwise. There is an intense fear of going crazy, having a heart attack and dying. Upon consultation and medical tests however, that person is diagnosed to be free from any serious or fatal medical conditions.
What Could Be Causing The Irrational Fears?
Despite various studies conducted to discover the causative factors of panic attacks, its main cause remains a mystery. It strikes out of the blue. It can happen to anyone, anywhere, anytime. The person feels trapped and powerless to get out of the situation.
Scientists and other experts have, however, pinpointed a strong possibility of what may be causing the attacks. Stress is the main culprit hence the term stress-induced panic attacks.
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The good news is that stress induced panic attacks are treatable. Here are some steps to take to minimize stress-induced panic attacks.
What Are Your Stressors?
Stressors vary from person to person. One person may find public speaking as stressful while another one may look at it as simply speaking to more persons at one time. Hence, the first person feels anxious while the second one is relaxed and composed.
So you see when you are able to identify what is causing you the stress, you could plan ahead on how to deal with it so that when it comes, you is well prepared to face it.
Learn About Your Various Coping Mechanism
With that in mind, your ability to cope is the deciding factor whether you will overcome the negative effects of stress or not. Therefore, you should assess first how you cope with stresses when they are present. Do you panic or remain calm? Do you practice unhealthy habits (smoke, drink alcohol, overeat) when you are facing a challenge or do you do the opposite such as indulging in healthy actions such as meditation, plan and make intelligent decisions?
When you realize how you responds to situations and sees what is healthy and not, then you can start to replace the destructive behaviors with therapeutic ones.
Involve Loved Ones And Friends
Social support plays a major role when it comes to managing stress-induced panic attacks. Studies have confirmed that those people who worked with family and friends to treat the disorder had more success than those who isolated themselves.
Renew the Mind
Stress primarily involves the mind. For example, if you have a bill to pay. You start to worry about where to get the money, how to settle the debt or what will happen if you fail to remedy it. Your thoughts start to torture you. The panic attacks may be triggered with the persistent negative thoughts.
Therefore, having a positive mental attitude would be beneficial to you. Instead of saying over and over again these negative statements I'm dead. I don't know what to do or I'm such a failure you could think and confess positive words like I'll be okay. I'm going to solve this. A positive mind can yield positive results.
Refuse To Be Afraid
Panic attacks can stir up various fears in us. However, we hold the key to what we would do with the fears. We can keep them and be paralyzed by them. On the other hand, we can refuse them and set our mind on positive things and thoughts instead.
Practice Relaxation Techniques
One of the ways to beat stress is to know how to be relaxed during stressful times. This can be practiced when everything is calm and there is no problem at hand. You can choose from the following relaxation techniques so that when the actual stressful comes, you would know how to keep calm and composed.
- Deep breathing technique
- Positive self-talk
- Progressive muscle relaxation
- Autogenic relaxation
When stress is managed properly, one can expect fewer or no panic attacks. At the same time, even during panic attacks, we would be able to deal with the symptoms calmly.