Health experts explain how to stay calm in intense situations and prevent panic attacks

In addition to the fact that a rapid heartbeat, tingling in both hands, and the sensation that you can’t catch your breath are all clear signs that you should contact a doctor or a psychologist, we are going to show you how to recognize a panic attack more quickly below.

An outburst of fear is an extremely painful sensation, and people who go through one have the idea that they are either about to pass away or lose their minds. People who have panic attacks also believe that they are going to die. An incident of panic can last anywhere from five to twenty minutes, but during that time it sets off a variety of physiological processes. Although these symptoms do not pose a direct threat to the patient’s life, the individual who is experiencing them may believe that they do.

The factors that led to the panic attack

There are two primary categories of panic attacks, the first being situational and the second being unanticipated. A person who has a phobia of enclosed spaces and finds themselves trapped in an elevator may have an anxiety attack. These persons can take preventative actions to reduce their risk of having a panic attack by avoiding elevators and other places, activities, and circumstances that have the potential to bring on an attack, such as

An sudden panic attack is typically brought on by the misinterpretation of some sort of physiological experience. For instance, if a person is extremely concerned about a sickness and believes that he sees blood in his stool, he will have an explosion of panic that will prevent him from remembering that he ate beets the day before. This is because fear prevents the formation of long-term memories. It is also intriguing to note that the anticipation of having a panic attack can actually bring on one.


A panic attack can manifest itself in a variety of ways, including but not limited to the following: feeling hot and cold simultaneously, passing out, tingling in the hands and feet, chest pain, nausea, stomach pain, dizziness, visual disturbances, increased blood pressure, cardiac arrhythmia, uncertainty, loss of balance, and so on. Because the symptoms of a panic attack can be similar to those of other health conditions, such as a heart attack, it is recommended that a person get themselves checked out by a doctor. Do not cast any doubt on the conclusions of the medical examination because it is extremely likely that it was a panic attack.

What should you do if you find yourself having a panic attack?

The most essential step is to begin by inhaling deeply through the nose, waiting for a count of five while holding the breath, and finally releasing the breath through the nose. You can repeat this exercise as many times as necessary until you feel at ease.

During a panic episode, your body will produce a lot of extra energy, and moving around can help release some of that energy.

Counting in leaps and bounds (such as 1, 56, 82, 34…) or backwards is another form of relaxation therapy that has been shown to be effective in a short amount of time.

Laughing, singing, or dancing can be helpful in stressful situations just like they are helpful in all other types of unpleasant situations because they release positive energy and alleviate stress.

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