Ways to overcome a panic attack
The Coronavirus pandemic has caused uncertainty for many people and may have aroused anxiety in some.
Some experts emphasized that if a person suffers a certain degree of anxiety about the current situation, it is normal, as many people face financial difficulties, while others have lost their loved ones, as many people have suffered from feelings of anxiety due to the global epidemic,
Dr Jane Cooper, a counselor psychology lecturer at Glasgow Caledonian University, said the global pandemic has seen a rise in threat and danger in the outside world, and as a result, our warning system has been triggered more than ever.
“We rarely have the opportunity to feel completely safe, even in our own homes. We are constantly reminded of the external threat by the news, restrictions on social media and local lockdowns.
"While some anxiety is natural and beneficial, it can become a serious difficulty for some, as it takes over every aspect of daily life."
In these cases, the doctor explained, our brain tells us that everything is dangerous, which makes even the most natural tasks, such as going to the supermarket, or even leaving the house, seem impossible.
Dr. Jane noted that during a panic attack, you will likely notice some common physical sensations.
These symptoms include a rapid or palpitating heartbeat, feeling sick, stomach upset, sweating, feeling hot or shaky, hyperventilating, or feeling dizzy.
You might feel stomach pain if you have an anxiety attack, Dr. Jane said, “like thinking that you are going to die, that something terrible will happen, and you may faint or lose control, or that you are going crazy or that you cannot cope with the current situation.
Adding that "some behavior may change as a result, such as avoiding certain places, running to the bathroom, and running away to reach safety, and anger."
Dr. Jane said that if anxiety takes over, there are ways to overcome it and shared five ways to cope with an anxiety attack.
1. Breathe
Dr. Jane said it is important to control your breathing if you have a panic attack or feel able to “breathe slowly through your nose, count to four, get out of your mouth and count to four. Do this several times.”
2. Searching for distractions
When feelings of anxiety creep in, it is easy to allow them to control all of your thoughts, and Dr. Jane explained that a good tool is to try to occupy yourself.
Go back from 3000 by six. Drag a webpage and count every "Ts" on the page.
"Focus on an image or board and count the colors or shapes. It's really important to be distracting your mind."
3. Reassure yourself
If you often suffer from anxiety attacks, you know that they are fleeting and can be controlled - Dr. Jin said it is important to remind yourself of this.
We often only trust our thoughts, but remember, during a panic attack, we misinterpret the world as a danger.
"Talk to yourself. Tell yourself that you are safe and you will be well."
4. Adaptation
"Tie yourself in the here and now. What is the date and time? What do you notice around you? What can you hear, smell, smell, touch and see?"
5. Calm yourself down
Dr. Jin said taking a minute to relax will help calm your anxious thoughts.
“Listen to some music, suck on candy, carry a pleasant scent on a napkin, or keep something with you that you can focus all of your attention on.