Having a panic attack for your very first time could be disconcerting not just because of the physical experience during the panic attack though also because you’ll produce a fear of later panic attacks. Also regarded as the anticipatory anxiety, fear of future attacks brings about continuous fear and tension making it so you cannot take it easy. Often when this affliction isn’t taken care of, it will lead to phobic avoidance in which you avoid places, circumstances, social gatherings, and events in which emergency help is not immediately accessible or a place where having an attack can be embarrassing. At worst, this condition may end in a fear of open spaces wherein you begin to circumvent much of the things that you normally do so to divert those issues, take under advisement the following suggestions:
1. Consult your Physician. Ailments related to such attacks such racing heart, chest agony, heavy breathing, profuse sweating, excitement, etc., are also related to different physical and psychological conditions. Looking for correct analysis from the physician, therefore, will rule out any source that is not related to anxiety. Advise your doctor your ailments the time the attack happened and how intense the attack was. Your physician would inquire about your previous medical details and might perform a few tests (such as urine test, blood test, drug screens, and any others he deems necessary).
2. Consult a therapist that’s adequately educated to handle such psychological condition. No, you are not crazy (people who go to a therapist are not crazy), you just need to see a therapist to process your emotions and prevent future attacks. Do not wait too long to seek help because left untreated, a panic attack can lead to more severe conditions. Your therapist may subject you to cognitive-behavioral therapy (CBT) as well as exposure therapy to process your ideas.
3. Find the cause of the attack. Some cases of attacks might display a sort of “pattern” – specific pursuits, ideas, time or the individual you’re with at the specific time of the attack and these give you important clues to eliminate later symptoms.
4. Acquire new calming methods. Music, meditation, yoga, and breathing methods aren’t just good in eliminating such ailments throughout the real episode though also with strengthening your body’s relaxation response and may be practiced anywhere.
5. Don’t pile on more fear. Absorbing all the fears along with additional negative ideas which accompany anxiety attack only adds to more fear which increases the detrimental effect even further. Instead, observe that you’re frightened and make it work to your advantage.
6. Practice a healthy lifestyle. Studies prove that at little as 30 minutes of physical activity three to five times every week is an excellent stress buster, helpful in preventing later episodes. Good diet leaves the supply of nutrients and maintains the equilibriumof chemicals within the body. Sleeping at least 8 hours every day rejuvenates your body, freshens the mind, and calms the muscular tissues.
7. Take away all unnecessary tension. Because attacks are closely linked to tension, abstaining from items, people, and situations which cause stress will reduce the chance of future episodes.
8. Learn about scares. There are a lot of reading material where you could pick up more information regarding this condition. Reading books, health journals and even web articles about panic attack would surely equip you with the right data on how to combat any detrimental ailments it brings.