Just the fear that a panic attack could hit you in an impending situation is enough to give you one already. Thus, Panic attacks are not just the attack, but also the ensuing duration.

If being on stage, facing a hundred audience was not enough, just the imagination or thought of it happening could lead you to sweat, your shoulders to seize, and give you sleepless nights. And the worst part is, the triggers differ for all of us. It could as well be about flying, seeing a doctor, facing the camera, or just about anything super-ordinary!

Panic attacks can occur to anyone, but the good news is, they can be controlled too. We will share with you some quick-fixes to keep the attacks in check.

It’s Okay

We must first feed into our understanding that anxiety or panic are not legit mental illnesses, but only mental difficulties we face for a while. They are just to be overcome like other difficult situations, of climbing a mountain, or wiping a board clean, or of chopping the vegetables too fine for your comfort.

Once you have acknowledged that you panic at a certain thought, you’ve half won it already. At least you ban the fear of its occurrence from dictating your mood.

Kick the Crutches

We have all devised our own “safety behaviors” depending upon our usual panic and anxiety buttons. If carrying water or a book helps us cope with the underlying tension before a flight or a meeting, we are relying on those unnecessary fringes. Still pursuing that before every difficult situation only cements the belief in our mind that we are scared of what’s coming up. So first thing, let go of those.

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Of course, there is an equal chance that you were right all this while and the “defense” was quite logically helping you well. In that case, go ahead and seek help. Just loosen up, ask an attendant to get you water, and borrow a newspaper from your co-passenger if you must. Nobody judges “making oneself comfortable” as uncivil.

Stay Conscious

Imagine walking on a road in broad daylight and tripping over your own step. You are very likely to get up feeling embarrassed, and believing so many people may have seen your foolish fall. But really, it’s only the panic that makes you believe all the spotlight was on you. The truth be told, it was a legit road, with vehicles passing by, and the people too busy to take note of a random pedestrian as yourself. So whenever an attack surrounds you, train yourself to not feel inferior before a virtual audience, and fight it in that moment like a warrior.

Cheer for Yourself

More often than not, we may feel withdrawing easier than having to confide in a friend about this condition. And in the very few cases that actually garner the courage to seek a support from someone, so many of them get told to get over “the mindset”. But let us tell you, an attack is not just a thought process, it is a slightly more demanding condition than that. In that case, you must be your own supporter. And always remind yourself, if you can manage delaying your usual bouts by a minute before the usual, it’s a success. Even a little win is a big improvement.

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