subject: What To Do When You're Having a Panic Attack [print this page] Though panic attacks can occur even without any obvious reason, many episodes may be triggered by traumatic experiences that happened in the past. Such unfavorable events may include unresolved family issues, death of a loved one, relationships gone bad, divorce, auto accidents, humiliation in public, etc. In such cases, a panic attack is usually triggered by a person's exposure to various situations that are almost similar to those in the past.
Stress is also largely related to this condition. Triggers may include stressful life situations or events and even a person's stressful living conditions.
What Should You Do During a Panic Attack?
Panic attacks do not usually last longer than a half hour. Normally an attack peaks from five to ten minutes. But even during such a short time, you can already experience discomforts such as increased hearthbeat, chest pain, shortness of breath or hyperventilation, stomach upset, trembling and shaking, sweating, dizziness, numbness, hot or cold flashes, and even the feeling of losing control.
Take note that it is very important that you should take control of your breathing during an attack as the increase in heart rate is the major reason for experiencing the other symptoms. Remember to breathe slowly and deeply as you can. Breathe in slowly for three counts and then hold your breath for the next three slow counts. Then exhale for three slow counts.
Try doing this until you feel yourself getting calm. If you think you can stand, then get up slowly and walk around. Breathing into a paper or plastic bag can also prove to be very helpful in such situation. This will also allow you to re-breathe the carbon dioxide that you exhaled. Carbon dioxide helps correct the blood acid level that had been disturbed by excessive breathing.
When you are practicing deep breathing, always remember to focus your attention away from the events that had triggered the panic attack. Replace your anxious and fearful thoughts with pleasant ones. As they say, think happy thoughts! Whenever possible, try to do something that will keep your mind busy like playing word games with a friend, or solving puzzles.
