How to recognize a panic attack and what to do when you experience it

Panic attacks are sudden attacks of intense fear that cause severe physical reactions. When there is no real danger or obvious reason motivating them. Panic attacks can cause a lot of fear, stress and anxiety.

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Experts estimate that it is a condition that affects at least three out of every ten people globally and can manifest itself through various physical symptoms such as heart palpitations, sweating, hand tremors, nausea, abdominal discomfort, dizziness, headache, chest tightness, and a feeling of suffocation.

Although the manifestations are mostly physical, the cognitive symptoms are the starting point for these episodes. People who suffer from it feel afraid of dying or that something terrible is about to happen, as well as feeling out of control. It is remarkable that these signs in children are not very frequent because in most cases they are not able to understand what is happening to them.

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However, mental health professionals from Vitas in the Canary Islands stress that mental health care in childhood and adolescence is “essential” to avoid a deterioration in adult quality of life.

According to Franklin Scheider, co-director of the Anxiety Disorders Clinic at the New York State Psychiatric Institute, although it is estimated that between 15 and 30% of people will experience at least one panic attack in their lifetime, only between 2-4% will experience a panic attack. He will develop a panic disorder.

There are some techniques that can help prevent this type of seizure, although it is always best to go to a health professional who can create a specific plan for each person.

Relaxation techniques

Relaxation techniques are strategies that have shown very positive results when it comes to reducing or avoiding the onset of panic attacks. When symptoms of stress or anxiety appear, they can be Implement strategies such as alertness or undivided attention. You can also breathe deeply, gradually relax your muscles, or any other strategy that allows you to distract your mind at critical moments.

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Avoid eating stimulants

Regular use of highly caffeinated beverages, tobacco, or other medications may increase the risk of panic attacks in some people whose brains are more prone to panic attacks. for this reason, Experts recommend breaking the daily habits of using any type of substance with exciting potential. As well as the consumption of medicines of all kinds.

Maintain optimal organization

Organization provides a sense of control. Writing down pending tasks and keeping track of them during the week will help maintain peace of mind for many people. Proper time management can be trained by following clear activity schedules. This will allow us to avoid unforeseen events that may arise due to poor organization and prepare to forget pending tasks, which can cause symptoms of anxiety, stress or ultimately panic attacks.

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