"Panic" is not a small matter! Learn how to overcome it permanently

"Panic" is not a small matter! Learn how to overcome it permanently
      An acute state of terror, or Panic Disorder, is not just "overthinking" but a mental health condition that causes severe physical symptoms such as heart palpitations, rapid heartbeat, shortness of breath, sweating, and a feeling of impending doom or loss of control. If you or someone close to you is facing this, here are 3 guidelines for sustainably overcoming "panic attacks."

How to Cope When Panic Strikes
      When a panic attack occurs, the key is to regain mindfulness as quickly as possible

• Practice Controlled Breathing : Breathe in and out slowly and deeply while counting mentally (Breathe in for 4 seconds, hold for 1 second, breathe out for 6 seconds). Slow breathing helps restore balance to the body.
• Reassure Yourself : Repeat to yourself, "This is a panic attack. It's not life-threatening. It will pass." Accepting that it is a temporary condition will help reduce fear.
• Focus on Your Surroundings : Use the 5-4-3-2-1 technique: Look for 5 things you can see, touch 4 things, hear 3 things, smell 2 things, and taste 1 thing. This helps draw your mind away from anxious thoughts.

Sustained Recovery... Requires Continuity
      The most effective way to cure Panic Disorder is through a combined approach, under the supervision of a specialist

• Medication (Pharmacotherapy) : A psychiatrist will consider using medication to help balance brain chemicals, such as antidepressants or anti-anxiety drugs. Consistent use of medication as prescribed is extremely important.
• Psychotherapy : Cognitive Behavioral Therapy (CBT) is considered the cornerstone of treatment. It helps patients learn to understand their faulty thought patterns and change their response to fear-triggering situations.

Lifestyle Adjustments
      Changing daily habits can reduce the frequency and severity of panic attacks in the long term

• Avoid Stimulants : Quit or reduce consumption of tea, coffee, energy drinks, and other caffeinated beverages, as well as alcohol. These substances can accelerate heart rate and easily trigger symptoms.
• Exercise Regularly : Gentle exercise, such as yoga or brisk walking, helps reduce tension and acts as a natural mechanism for relaxation.
• Get Enough Rest : Quality sleep restores the brain and nervous system.
• Practice Meditation/Relaxation : Regular meditation or muscle relaxation techniques help you become more mindful and aware of your emotions.

      Panic Disorder is a condition that can be cured in most patients, but it requires continuous treatment, patient cooperation, and lifestyle changes. Do not endure this suffering alone. If you experience these symptoms, you should immediately consult a psychiatrist or a mental health specialist to start your journey toward living a peaceful and confident life again.


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