Symptoms of a panic attack include:
- Racing heart
- Shallow, rapid breaths
- Tunnel vision
- Sweaty palms
- Feeling faint
- Nausea, vomiting
- Fear of going crazy
- Shaking, tremors
- Increased sensitivity to sound, lights, touch
- Inability to focus or concentrate
There is usually a precipitating factor or something that has caused or is causing the panic attack to occur. Or fear about future events or a future incident can incite an attack.
One way of dealing with it is to distract yourself from thinking about said event by reading a book, watching a show or playing a game. Draw, paint, listen to music or go for a relaxing walk. Find something to distract youself from your anxiety producing thoughts.
Another way to cope is to take a short nap. Sometimes your brain just needs a break and it is okay to give it one. Just make sure not to overdo this one as it can become chronic and unhealthy.
Talk to a trusted friend or professional to get the thoughts and feelings out of your head. Releasing them decreases the power they have over you. Also, problem solving ways to reduce anxiety is way more successful when you work on it with someone else. Keeping it to yourself only intensifies it. Trying to figure it out on your own only makes the anxiety worse.
When possible don’t.do.anything. Panic attacks are the body’s response to overstimulation. Resting in a quiet calming room may help tremendously. Experiment with what works best for you and take the time and breaks you need to let your system return to normal.
Panic attacks are scary. Uncomfortable at best. Not your fault. Be kind to yourself when they come. Get through them the best you can and move on. Talk to a healthcare professional if they become chronic or significantly interrupt your life or cause you serious adverse effects. There is medication and other treatment options that can help. You are not alone.