According to American Psychological Association, a panic attack is a sudden surge of fear without any prior warning or apparent reason. These psychological symptoms and feelings, such as tightness in the chest and shortness of breath, experienced by people during panic attacks can be terrifying at times. It is essential to mention that panic attacks cannot kill a person but depending upon frequency and severity, they can significantly impact your quality of life.
Various stressful situations can trigger panic attacks, and the associated symptoms usually recede as stress ends. Most people experience these triggers during a conflict, during public speaking, during an important meeting, at the time of some significant transition, or during risky work-related events.
The most common symptoms reported during panic attacks are:
- Shortness of breath.
- Increased heartbeat
- A sensation of paralyzing fear
- Sweating, shaking or trembling
- Sudden chills or hot flashes
- Chest pains or chocking
- Tingling sensation on toes and fingers
- Fear of death
Panic attacks are more like singular events, as most people experience them only once or twice in their entire lives. If you experience these symptoms more than that, it is better to get help from medical health experts for timely diagnosis and treatment. Panic disorder can make people feel disabling anxiety and fear without any possible cause. It may be further accompanied by a severe fear of more panic attacks. The increased fear of future panic attacks is the main symptom of panic disorder, and it may sometimes cause significant issues at work. Therefore, finding appropriate ways to manage this problem is essential.
Experts at Global Investment Strategies suggest following some reliable ways to handle the increased likelihood of panic attacks in today’s major economic and stressful transitions.
Deep and slow breathing
The first step is to control your breathing. You need to close your eyes for a while and then start taking a deep breath. Next, breathe while counting up to four, hold it for a second, and breathe out while counting up to four. It will soon help you to slow down your heart rate while counteracting the feeling of anxiety and dizziness.
When you are in your peak emotional state, you must remember to take deep, slow, and long breaths. Once you focus on the breath, it will soon take you away from the anxiety pattern. At the same time, you need to focus on physical sensations and think about great things in life.
Take a break
If you can talk to your boss, try to explain to them that you are not feeling well and need an urgent break. It is sometimes good to relax to regain the energy to handle the workload.
These simple tips and tricks can help you quickly deal with panic attacks.