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Surviving a panic attack is undoubtedly a frightening experience, but there are several strategies to follow.
1️⃣ Recognize a panic attack. It is essential to understand that what you are experiencing is a panic attack, not an imminent threat to your life. Recognizing it as such helps you stay calm and remember that panic attacks are temporary and treatable.
2️⃣ Practice deep breathing. Controlled breathing is effective in reducing the intensity of panic attack symptoms. Try inhaling slowly through your nose for a count of four, hold your breath for a few seconds, and then exhale gently through your mouth. Repeat this breathing pattern until you feel calmer.
3️⃣ Use relaxation techniques. Along with deep breathing, other techniques, such as meditation, visualization, or progressive muscle relaxation, decrease anxiety during a panic attack.
4️⃣ Focus on the present. During a panic attack, it is common for the mind to be flooded with negative thoughts and worries. Focus on the present and your immediate surroundings. Notice the surrounding details, such as colors, shapes, or sounds, helps to distract your mind from the symptoms and calm the panic response.
5️⃣ Positive affirmations. Repeat positive, reassuring phrases to yourself. Use calming affirmations like “It’s just a panic attack; it will pass,” “I am safe and controlling my body,” or any other soothing affirmation. Everyone is different, so it is crucial to find the strategies that work best. Do not hesitate to seek professional help if panic attacks are frequent, or you feel you cannot handle them alone.
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🟧❓FREQUENTLY ASKED QUESTIONS
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✅ Does a panic attack kill? No, a panic attack does not kill. It is common for people who experience panic attacks to fear losing control or dying from anxiety. However, there is no evidence that a panic attack causes death. Anxiety and panic attacks have devastating effects on the mind and body, but are not deadly in and of themselves.
✅ What are the differences between a panic attack and a heart attack? In a panic attack, the affected area is usually the chest, while in a heart attack, the pain in the chest goes to other nearby areas. While a panic attack is solely caused by psychological factors, a heart attack can be attributed to a malfunction or structural issue in the heart. A heart attack involves the blockage of blood flow to the heart, while a panic attack is an episode of fear.
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