Panic attacks can be terrifying, and can reach you hard. Here are five techniques that you can use to try to avoid a panic attack when you have one or when you see one coming and a guide on when to call our GP service for panic attacks in Sotogrande when the attack is too much to handle.
1. Recognize that you’re having a panic attack
Recognizing that you're having a panic attack instead of a heart attack it's essential. You should note this is temporary, it's going to pass and you're OK. Take away the fear that you may die or that impending doom is looming, both panic attack symptoms. This can allow you to concentrate on other techniques to reduce the symptoms.
2. Find a focus object
Many people find it beneficial to locate one particular item during a panic attack to concentrate all of their attention on. Pick one item in plain sight and deliberately remember as much as possible about it.
You might notice, for example, how the hand on the clock jerks when it ticks, and that it is slightly lopsided.
3. Use muscle relaxation techniques
Like deep breathing, the methods of muscle relaxation will help to avoid your stress. Consciously relax one muscle at a time, beginning with something basic like the fingers in your hand and working your way up your body.
Muscle relaxation techniques will be most effective when you have already practiced them. Control the body's reaction as much as possible in its tracks.
4. Picture your happy place
What is the world's most enjoyable spot you might think of?
Imagine yourself there, and try to focus as much as possible on the details, like sinking your toes into the warm sand, or smelling the pine trees' strong scent.
This place, no matter how much you love the cities in real life, should be quiet, calm and relaxing.
5. Engage in light exercise
This will cause our bodies to flood with endorphins, which may boost our mood. Choose light exercise that is gentle on the body like walking or swimming, because you're stressed.
The exception to this technique is if you’re struggling to breathe or hyperventilating. In that case you should consider calling our GP service for panic attacks in Sotogrande
When to call our GP service for panic attacks in Sotogrande
Call our GP service for panic attacks in Sotogrande if:
You have any of the following signs of a heart attack:
Squeezing, straining, or chest pain
You may also have any of the following:
- Comfort or soreness in your back, spine, jaw, stomach or arm
- Air shortening
- Sickness or vomiting
- Lightheadedness or a cold sudden sweat