Your palms start to sweat, your heart races, you get dizzy and you can’t focus: you could just have a panic attack. It may feel like you’re about to die (another symptom is a terrible premonition), but if it’s really a panic attack, it’ll pass.
The annoying thing about panic attacks is that they are a physical manifestation of what is going on in your head, while it feels like an acute health crisis. We underestimate the role of physical health in anxiety and panic. Panic occurs when your body is already in a stress response. That means you’re more likely to panic if you experience a sugar or caffeine dip.
Although there are no long-term effects of panic attacks, it is good to be aware of them. Sometimes it can lead to agoraphobia, the fear of leaving your home for fear of losing control. Because of your increased worries, you can also mishandle alcohol or drugs, for example, or you will suffer from depressive feelings in the long term.
Do you suffer from panic attacks? Take it as a sign that something in your body is out of balance and look at your base again. With these tips, you can stop your panic attack if it happens to you and prevent future attacks.
6 tips if you suffer from panic attacks
1. Deepen your breathing
Your breath is perhaps the most important connection between your consciousness and your subconscious. You breathe naturally, unconsciously, but you can also control your breath, consciously. When you panic, take short, quick breaths. Even if you don’t panic and you start to breathe like this, you can trigger a panic attack. So remind yourself, “I’m not going to go wrong, I’m just having a panic attack” and take slow, deep breaths. It may not be easy, but very, very powerful.
2. Avoid Caffeine and Sugar
If you often experience stress, worry, and panic, then you would do well to look at which stimulants you are taking during the day. You may not necessarily need caffeine and sugar if you can react to the stress. By boosting yourself less, you can stay calmer.
For example, you can opt for a relaxing hot drink if you have a busy day.
3. Think about your magnesium
If you worry easily, it is good to build moments of rest into your lifestyle. Yoga, meditation, and walking can all help. But magnesium can also help you – talk to your doctor about whether this is right for you, who knows, you might get rid of your panic in no time.
4. Put sleep first
Rest, recover and sleep: give your body the chance to recover every day. This way you can start the new day without any recovery debt. With these tips, you can release your stress before going to bed and sleep like a baby.
5. Try Mindfulness
It may not even matter how you do it: whether you meditate, practice yoga, or hike. Learning to observe your emotions more than they happen to you will help you stay calm under busy circumstances. The word is no longer as ‘hip’ as it used to be, but take advantage of mindfulness apps or take a look at a coach.
6. Get to grips with the underlying fear
Easier said than done, but ultimately it’s important not to just fight symptoms. If you ensure that your body can perform optimally, you eat healthily, sleep enough and exercise enough, you are halfway there. In the end, you can give yourself no greater gift than to look at what makes you panic in order to live a lighter life. Whether you start keeping a journal to get to know yourself better or talk to your doctor: there are some things you don’t need to carry in your backpack anymore.