Panic Attacks: How to Control Panicking Under Stress in 7 Ways
Panic attacks, while being very common, can be overwhelming and scary, but there are strategies you can use to help manage and control them. Recognizing the signs is crucial in controlling panic attacks early on. It isn’t possible to predict when you are going to have a panic attack, but having a plan in place of what you can do if you get a panic attack can help you manage it better by allowing you to have more control. Here are some detailed instructions on how to control panicking under stress:
7 Ways to Control Panicking Under Stress
1. Recognize the Signs
Panic attacks are often characterized by a sudden onset of intense fear or discomfort, accompanied by physical symptoms such as rapid heartbeat, shortness of breath, sweating, and trembling. Recognizing the signs can help you take action before the panic attack becomes too severe. Stress-induced panic attacks can come on suddenly and may be overwhelming and scary. Here are some signs to look out for:
- Intense fear or discomfort: Panic attacks are often characterized by intense fear or discomfort, which may come suddenly without any apparent trigger.
- Physical symptoms: Panic attacks can also cause various physical symptoms, including rapid heartbeat, shortness of breath, sweating, trembling, nausea, and chest pain.
- Feeling out of control: During a panic attack, you may feel like you are losing control or going crazy. You may also feel like you are in danger, even if there is no real threat.
- Avoidance behaviors: In response to panic attacks, you may start to avoid situations or activities that you fear will trigger another attack. This can lead to social isolation and interfere with daily life.
- Catastrophic thinking: Panic attacks can cause devastating thinking, where you may feel like the worst-case scenario will happen. For example, you may fear that you are having a heart attack or that you will embarrass yourself in public.
- Chronic worry or anxiety: People who experience stress-induced panic attacks may also experience chronic fear or anxiety, which can contribute to the onset of panic attacks.
2. Stimulating The Vagus Nerve
The vagus nerve is a major nerve that runs from the brainstem down through the neck and into the abdomen and has a key role to regulate different bodily functions, including digestion, heart rate, and respiration. Vagus nerve stimulation (VNS) is a medical procedure that involves implanting a small device in the neck to stimulate the nerve.
VNS has been shown to have a calming effect on the body and can help to control stress by regulating the body’s physiological responses to stress. The stimulation of the vagus nerve can increase the activity of the parasympathetic nervous system, which is responsible for rest and relaxation, and decrease the activity of the sympathetic nervous system, which is responsible for the body’s fight-or-flight response to stress.
Studies have found that VNS can reduce symptoms of stress and anxiety, improve mood, and enhance overall well-being. It has also been used to treat conditions such as epilepsy and depression, which can be exacerbated by stress.
In addition to VNS, there are other at home non-invasive vagus nerve stimulation methods, such as deep breathing exercises, yoga, and meditation, which can also help to regulate stress and promote relaxation.
3. Practice Relaxation Techniques
Deep breathing, progressive muscle relaxation, and visualization techniques can help you calm down and reduce the physical symptoms of panic. Try to incorporate these techniques into your daily routine so you become more comfortable with them when you need them most.
4. Challenge Negative Thoughts
Negative or irrational thoughts often trigger panic attacks. Try to challenge these thoughts by questioning their accuracy and focusing on more positive, rational thoughts instead.
5. Use Positive Self-talk
When you start to feel anxious or panicky, try to use positive self-talk to reassure yourself that everything is okay. Tell yourself that you are safe and in control and that the panic will pass.
6. Seek Support
Talking to a trusted friend or family member can help you feel more supported and less alone. You may also consider seeing a therapist or counselor to help you learn coping skills and strategies for managing panic attacks.
7. Create a Plan
If you frequently experience panic attacks, it may be helpful to create a plan for how to manage them. This plan should include steps you can take to calm yourself down, such as using relaxation techniques, as well as contact information for friends, family members, or professionals who can provide support if needed.
Remember that learning how to control panicking under stress may take time and practice. So be patient with yourself, and don’t hesitate to ask for help if you need it.
What Causes People to Panic When they are Stressed
Panic attacks are a common response to stress, anxiety, and other emotional triggers. While the exact causes of panic attacks are not fully understood, several factors may contribute to their onset, including:
- Biological factors: Genetics, brain chemistry, and other biological factors may play a role in developing panic attacks. For example, neurotransmitter imbalances such as serotonin and norepinephrine have been linked to anxiety and panic disorders.
- Environmental factors: Stressful life events, such as a major life change, traumatic experience, or ongoing stress, can trigger panic attacks. Substance abuse, such as alcohol or drug abuse, can also increase the risk of panic attacks.
- Psychological factors: Certain personality traits, such as a tendency to worry or a need for control, may increase the likelihood of developing panic attacks. People with a history of anxiety disorders, depression, or other mental health conditions are also at a higher risk.
- Cognitive factors: Negative or irrational thoughts can trigger panic attacks. For example, worrying about having a panic attack in a public place can increase the likelihood of actually having one in that setting.
Overall, panic attacks are complex and can be caused by various factors. Understanding these triggers and working to manage stress and anxiety can help reduce the likelihood of panic attacks.
How to Effectively Deal with Stress to Overcome Panic Attacks
To effectively deal with stress and overcome panic attacks, there are several strategies you can try:
- Identify and avoid triggers: Pay attention to situations or activities that trigger your stress and panic attacks, and try to avoid them if possible. If you can’t avoid them, prepare yourself by using relaxation techniques or coping strategies.
- Exercise regularly: Regular physical activity can help reduce stress, anxiety, and depression. Try incorporating 30 minutes of moderate exercise into your daily routine, such as walking, running, or yoga.
- Get enough sleep: Lack of sleep can exacerbate stress and anxiety, so ensure you get enough sleep each night. Aim for 7-9 hours of sleep per night and establish a regular sleep routine.
- Eat a healthy diet: Eating a balanced and nutritious diet can help support overall physical and mental health. Avoid caffeine and sugar, which can increase anxiety and exacerbate panic attacks.
- Practice mindfulness: Mindfulness techniques, such as meditation or yoga, can help you stay present and focused at the moment, reducing anxiety and stress.
Takeaway
Remember that it may take time and practice to effectively deal with stress and overcome panic attacks. Be patient, and don’t hesitate to ask for help if you need it. This article has discussed why people panic when stressed, how to effectively deal with the stress so you can overcome it, and effective ways of controlling it under stress. We hope you will are now better equipped to control a panic attack when you are under stress.
This was it for today. Hope you have found the article on controlling panic under stress helpful.
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