How to deal with panic attacks

Peace is only possible when you release the things you can’t control to free up focus for those you can.

— Dave Hollis

Hello, 

I hope everything is fine and you are healthy and cheerful. If you are not well just remember this too shall pass, good times will come! I am writing this post looking outside where the sun is so bright and nice, It is awesome weather. Spring begins, at last, it seemed that winter did not want to leave. This already gives me more power to go further. So please stay with me for a bit and read the article. It could be that you find something to help you win some of your life’s battles.

What is a panic attack?

I am not claiming that I know all about this feeling. What I do know for sure is what I have learned from my own experience. A panic attack is a state of mind created as a result of a long term or strong stress. So, if you deal better with stress, panic attacks will decrease. To do this, please read my previous post: how I manage stress. 

When this journey began for me was very hard to understand what was happening with me. I did not know this state. I did what any person would do, I went to the doctor to see what is wrong with me. I have done many tests, especially for the heart. The surprise was even greater when I learned that I was healthy. Thank God! 

Then I asked myself again: what is wrong? I couldn't believe I was healthy, but I didn't felt well, it didn't seem logical. But hey, nothing is logic with a lot of things from our lives. In the end, I was advised to go to a psychiatrist. I was shocked that I had to do this, but the state I was in could no longer be endured. So I went in disbelief and full of fear at first. It's not easy to talk to someone you don't know about your feelings. But still not being able to find a solution myself I had to. After a few sessions with the psychiatrist, I realized that I can get out alone from this situation. But from time to time even now I need the help of the doctor. It is much easier for someone from outside to see things objectively. I want to add that the doctor's help was incredible at first when I didn't know which direction to go, so thank you.

How a panic attack manifests?

I do not recommend anyone to go through panic attacks. It is an unpleasant sensation that depending on its intensity can scare and lead to the strongest of us in despair. 

A panic attack is manifested physically by headache, heart palpitations, heart and left-hand pain, difficulty in breathing, dizziness, numbness in the hands and feet. But the most distressing manifestation of the panic attack is the psychological pressure you are subjected to. You feel such pain and agitation that you would do everything to get rid of it. At one point it is so intense that you believe that you will die. In these moments you want to stay hidden somewhere, but at the same time, you need the protection and help of your loved ones. 

What is even worse is that these manifestations often occur unexpectedly and for no apparent reason. So please ask for help when you realize that you suffer from them. Don’t wait like me not knowing what I have and what to do.

What can we do better to get rid of panic attacks?

The first thing you should do is to prevent these sensations, ie to detect them when they are still in the beginning. It is much easier to treat them in this phase. If you don't find out in time about them, as the vast majority is doing, then it will be a more difficult fight.

In step two it is time to talk to someone who knows about these things. Depending on how bad it manifests, you can talk to an acquaintance or a doctor in the field. It is good to trust the other person and talk openly. This does not mean that you will tell everything, but tell enough to allow you to understand what needs to be done. I know it's hard at first to have confidence, but this comes with time as in any relationship.

In step three you must already have an image of the situation you are in and of the things that need to be done to overcome these moments. If you don't know this yet go back at point two. The treatment may consist of changing the bad habits and in the medication prescribed only by a doctor. From my personal experience, I realized that medicines do not help in the long run. They only help at the beginning.

The last step in dealing with these sensations is to evaluate your current situation periodically to see how are you. Then depending on the result, if you need to take measures following all the steps above.

Example:

I can give you an example that was for me the moment when I took courage and I fought more easily with these sensations. 

I was at work and I went to the dining room with my colleagues to eat. After we bought our food and sat down at the table, I began to have restless feelings, which from one second to the other became more and more pressing and difficult to bear. I have had these experiences on other occasions. Usually, I would leave quickly and look for a place where I could be alone and stay there until I felt better. If that wasn't enough, I was taking pills too. Besides, I was trying to raise my morale and to resist further. 

That day I wanted to fight because I had understood that these things will continue forever if I don't do something different. So I decided to sit at the table, smile and talk to my colleagues, even though I was experiencing such strong emotions that they cut my breath and seemed to make me explode. I told myself, this panic attack is coming and I will wait with the courage to see what happens. Will something very bad happens to me, will I die? I want to see because I cannot always run. 

So I waited with fear and distrust, but with determination to see how things evolve. I was hoping with all my heart not to make a face-to-face crisis with everyone. My mental and physical tension kept increasing and so it made me even more panicked. But at one point, it started to fall slowly until it disappeared. 

I was so happy and proud of myself at that moment. I felt tired but fulfilled. It was the first time I managed to defeat panic attacks. This incident gave me courage and confidence. Then I started a campaign to fight against these unwanted experiences. One by one they were defeated until they stopped appearing. Still, I recognize that I am experiencing panic attacks when I have a more difficult time, but with a much lower intensity and they disappear quickly because I know how to react.

As usual, I hope the ones written today will help you and find solutions for your daily struggles. If you have comments or additions, please let me know. I would be very honored to answer you.

Until next time please have a wonderful week!