Signs of panic attack

A panic attack is an intense wave of anxiety. A panic attack may be a one-time occurrence, although many people experience repeat episodes. Recurrent panic attacks are often triggered by a specific situation. Your heart pounds, you can’t breathe, and you may feel like you’re dying or going crazy. Panic attacks often strike out of the blue, without any warning, and sometimes with no clear trigger. They may even occur when you’re relaxed or asleep.

Signs of a Panic Attack:

  • Dizziness
  • Nausea
  • Sweating
  • Loss of appetite
  • Tenseness
  • Excessive Worrying

What should you do during a panic attack?

Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five. Stamp on the spot. Some people find that this helps control their breathing. Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft. Try grounding techniques. Grounding techniques can help you feel more in control. Do something physical. Together, raise and lower your arms or stamp your feet. It can help to burn off some of your stress.

Here’s how you can help yourself:

  • Learn about panic and anxiety.
  • Learn how to control your breathing.
  • Practice relaxation techniques.
  • Connect face-to-face with family and friends
  • Exercise regularly
  • Get enough restful sleep.
  • Take professional help.

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