What to do when having a panic attack | Symptoms & treatment

what does an anxiety attack feel likeWhat to do when having a panic attack ? Let’s be clear. Panic attacks can vary in intensity and duration, but also in the way they occur. Here two types of panic attacks:

Expected panic attacks: they occur when the person deal with situations or stimuli that are able to activate them. For example, a person who fears closed spaces (claustrophobia) might expect an attack when in an elevator or in confined spaces. A person who is afraid of flying (aerophobia) might expect an attack when it if forced to take the plane.

Unexpected  panic attacks: they occur without identifiable causes or reasons. They can also come in situations where the person is in a state of complete relaxation, regardless of the presence of internal signals such as negative thoughts, ANXIETY, tension, fear or particular physical symptoms. There is no need to be confronted with objects or situations that may be a source of fear.

Individual reactions and attacks change depending on whether they are expected or not. When they arrive at the “sudden”, in the absence of signals, you feel more frightened and it may be difficult to manage them. Expecting or being able to anticipate the onset of an attack is frightening, but on the other hand it offers the possibility to react in a more functional and effective way.

Feeling of dying

Heart rate increases dramatically. Intense chest pains come. The room seems to turn out of control. You don’t know what happens, but it’s as if something terrible is going to happen. The sensations are similar to those of a heart attack and the fear is of losing one’s life. It’s like feeling dead. But then, nothing happens and the fear slowly seems to fade (leaving you exhausted). So, ask yourself if there is something wrong with you and with your state of HEALTH. If you experienced this, you may have experienced a panic attack. Fear of dying is one of the symptoms that characterizes it and is caused by several factors:

What to do when having a panic attack: The adrenaline rush

During a panic attack, the body produces an intense discharge of adrenaline, as if we were facing a serious danger. This process sets in motion chemical alterations in the BRAIN as well as a negative thinking pattern, in order to communicate the presence of a threat to our survival. It’s like leaning out of a 10-storey building. The body tries to communicate to us that our life is in danger and sends signals of fear. Unfortunately, in the case of panic attacks, the body is wrong and the brain can’t explain the terrible sensations experienced. And since there are no real threats or dangers, the only possible interpretation of what is happening is the idea of being able to die, at any moment.

Symptoms of a serious medical problem

Panic attacks cause symptoms similar to other serious medical conditions. Sometimes they are so intense that they look like real heart attacks. Thousands of people a year seek medical attention during a crisis, and then find out that their hearts are in perfect health. But at that moment it is not easy to believe that the problem is related to anxiety. After all, the feelings and pains are real and many people can only fear that something is wrong and that it is necessary to intervene to avoid dying. Fear can sometimes remain even after medical assurances. All this is likely to help keep alive the fear of dying as well as the fear of future attacks.

what does an anxiety attack feel like


No matter how hard you try to convince yourself that it’s just about the symptoms of anxiety ,and no matter how many doctors you visit. It’s not uncommon to develop hypochondria, often associated with fear of death. People suffering from panic attacks are often convinced that they are suffering from a wide variety of conditions, such as:

– Multiple sclerosis
– cancer of various types
– brain tumor etc.

Only a doctor can exclude it of course, but regardless of the frequency of medical examinations, it becomes difficult to convince yourself that the problem is related to anxiety rather than a physical condition, leading to the development of a fear of disease. These are the main reasons behind the fear of dying of people suffering from panic attacks.

What to do if you are alone

RELAXATION TECHNIQUES can be useful when dealing with panic disorder. But in some cases, they are not enough. According to the international guidelines , most people need treatment to return to a normal life. Through the right guide, the disorder can be overcome without leading to further consequences. But what to do when having a panic attack?
Is there anything that can help people manage pain and anxiety? Let’s see it together. First, remember that a panic attack cannot have harmful consequences.

It’s not dangerous and it’s not a sign of madness. You may interpret your body’s reactions as a sign of real danger. But these signals are often the result of the combination of the activity of a particularly sensitive nervous system. The tendency to overestimate the presence of dangers in different situations. During the attack the body reacts as if you were in danger, releasing adrenaline to prepare you to fight an unknown enemy or flee to safety. This process produces a chain reaction that culminates in an extreme sense of confusion.

The problem, is that during a crisis, the alarm system comes when it’s not necessary . For example while you’re making a speech in front of people or you’re sitting quietly, or even while you’re sleeping. It’s important to know that even if you feel you’re fainting, it won’t happen. And you won’t have a heart attack, you won’t die, or do strange things, losing control. Trying to remember all of this information can help mitigate the scary feelings.

Take a “break” 

Slowing down the rhythm of your breathing and thoughts will help you to re-establish the rhythm of your body, from head to toe, and slowly resume previous activities. When you panic, your mind, body, emotions, everything accelerate. And you feel to losing control. Now try to reverse the process, start from the head and then move down, it can help you slowly return to a state of balance.

Sit and take a deep breaths slowly. Imagine your stomach, as if it were a balloon that swells with each inhalation and deflates with each exhalation. Mentally count to three as you inhale through your nose and at least four as you exhale through the mouth. Continue for a few minutes, waiting for the muscles to gradually release tension. Anxiety invariably leads to fast, low breathing, even if we are sometimes unaware of this.


Is one of the main causes of many of the symptoms of ,DIZZINESS, anxiety, confusion, numbness or tingling, in the hands and feet, muscle pains and sometimes even an alteration in the perception of reality. The most effective strategy to alleviate the physical symptoms associated with peak anxiety is to act on breathing. Slowing it down and deepening it.

Use this method to keep the tension low and prevent others panic attacks. Make a giant yawn and stretch your body from your feet to your head. This way you can stop hyperventilation as well as the increase of symptoms. Yawning forces the air to reach deep into the lungs, while stretching the muscles allows you to relax them. A way to restart.

Imagine someone you trust, someone who believes in you, who supports you and cares about your well-being. Now imagine that this person is next to you, offering you encouragement. Panic attacks can reflect a feeling of solitude and the idea of not being able to cope with difficulties on your own. Remembering or imagining the presence of someone who is important can help you overcome the sense of abandonment.