Page 20 - Florida Sentinel 12-31-21

Health
past or current stresses
Symptoms
The following is a list of some of the symptoms you might experience during a panic attack:
• Pounding heart, palpa- tions, or a rapid heart rate
• Shaking or trembling
• Sweating
• Difficulty breathing or feeling like you’re being choked/smothered
• Chest pain or discomfort • Nausea
• Upset stomach
• Dizziness or light-head-
edness
• Chills or feeling hot
How to Stop a Panic Attack
Panic attacks can be frightening and overwhelm- ing. They may hit you quickly. Here are 10 short- term and long-term strate- gies you can use to stop or manage panic attacks.
1. Seek Counseling
Therapy and other types of counseling can help people who have panic attacks and panic disorders.
You can find therapy for individuals or groups, online or face-to-face, and the length of therapy can vary.
2. Take Medications
Benzodiazepines, such as Xanax, can help treat symp- toms of panic attacks as they occur.
However, they won’t help treat an underlying anxiety disorder and can quickly lead to dependence. Doctors typi- cally only recommend benzo- diazepines for short-term use. A panic disorder diagno- sis is likely needed before benzodiazepines will be pre- scribed to you.
In some cases, doctors may prescribe anti-depres- sants for long-term use.
3. Breathe Deeply
Hyperventilating is a symptom of panic attacks that can increase fear. Deep breathing can reduce symp- toms of panic during an at- tack by improving the feeling of relaxation, comfort, and alertness
4. Close Your Eyes
If you’re in a fast-paced
environment, closing your eyes may prevent triggers from overwhelming you. Closing your eyes also makes it easier to focus on your breathing.
5. Practice Mindful- ness
Mindfulness involves fo- cusing your attention on the present, recognizing the mental/emotional state you’re in, and meditating to reduce stress and help you relax.
6. Use Muscle Relax- ation Techniques
Muscle relaxation aims to release tension in your whole body. Deep breathing, relax- ing one muscle at a time, and identifying areas of tension will become effective with some practice.
7. Picture Your Happy Place
Guided imagery can help reduce stress and anxiety. Both spending time in nature and visualizing nature can help manage anxiety. Think about the most relaxing place in the world. A sunny beach? A cabin in the mountains? Picture yourself there and focus on the details as much as possible.
8. Lightly Exercise
Exercising at 60%-90% of your maximum heart rate for 20 minutes three times per week can help reduce anxi- ety. Moderate options like walking, swimming, or yoga are great for stress.
9. Repeat a Mantra
Repeating a mantra can be relaxing and reassuring. “This too shall pass,” or an- other mantra that speaks to you personally may help a panic attack start to subside.
10. Use Lavender
Lavender essential oils have calming effects that many people use to reduce stress. Get your essential oils from a reputable source and follow the instructions for use.
What is a panic attack?
A panic attack is a sud- den, intense surge of anxiety, fear, or panic. Overwhelming emotional and physical symptoms often accompany panic attacks, such as diffi- culty breathing, profusely sweating and trembling, and heart-pounding. Some peo- ple experience chest pain and feelings of detachment from reality during a panic attack. Oftentimes, people think they’re having a heart attack or a stroke during a panic at- tack.
Common Causes
Panic attacks happen for various reasons. Sometimes,
they happen for no apparent reason. You’re more likely to experience a panic attack if you:
• Have anxiety disorder
• Have panic disorder
• Have a substance abuse
disorder
• Have a medical condi-
tion, such as an overactive thyroid
Panic attacks often hap- pen when you’re exposed to a trigger. Some people find that the following may trigger a panic attack:
• Conflict
• Public speaking
• Social events
• Situations that trigger
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY FRIDAY, DECEMBER 31, 2021