The sound of ambulance and police vans’ siren outside hurt .She just looked out of the window and the caravan of many vehicles running at a high speed just down below on the road, triggered an instant panic in her mind .She felt her heart pounding like a hammer in her chest. Her head was getting lighter. She couldn’t stand and sat on the bed immediately to prevent her falling. She could hardly breathe and felt her breathes getting shorter and shorter. The acute pain in her legs shot through like needles .She felt she would faint .She was sweating profusely. She wanted to call her husband but couldn’t raise her voice as she felt her throat choked.
Such a situation can take place with anyone. You can get a surge of fear racing through your mind and panic attack triggers .This may last for five to ten minutes, but the panic and the bodily reaction, together can leave you mentally and physically paralyzed temporarily. You then want to avoid such situation at any cost in future as you don’t want to experience the same panic attack again.
A few steps as we enlist them below can help cope up with such a panic situation.
- Since you have experienced the trigger once you will be able to identify the initial symptoms. If ever such a situation arises again. You need to tell yourself that,” it is only my anxiety building up “, and tell yourself, “I don’t have to lose my control. I am fine “.
- During such a situation, talking to your own self and listening to your own voice can help .Speak to yourself in the affirmative. Acknowledge that it is only a thought and that the thought will pass away. Just say,” I am a positive person and I don’t have to think negative. I am good and I am a healthy person”.
Deep breathing exercises during this can help. Put your right hand on your heart and left hand spread just below the belly button on your stomach .Start inhaling deeply and exhaling as much longer. Just focus on your breathing and inhale deep and exhale deep for three to five minutes. Keep your mind focused on the rise and fall of chest and stomach by breathing exercises and soon your mind will move away from the panic and you will feel better.- Focus in the present and focus on your situation. Do not try to hide it. Do not try to wish it away. Acknowledge, it is happening to you and that you are fighting it out. The room is yours and the person is you only. Such a presence of mind can be brought about by identifying your favorite sitting spot, your television, your mobile, and your leftover coffee Cup in the room. Think of the aroma of coffee you just had. Or the good fragrance of your favorite flowers .Such feel of familiar environment will help tell you, “I am fine and all is good with me “.
- Such panic attack usually triggers in case you haven’t had food or you are thirsty or even when you haven’t had a normal sleep .Just run over your mind the questions, 1. Am I tired, 2. Am I hungry 3? Do I need to drink water 4.what’s making me restless .You will soon get the answer and then take necessary remedial steps.
Progressive Muscles Relaxation Exercise will help alleviate the bodily discomfort and muscle spasms. Begin from the toes of your feet , relax each muscle ,travel upward gradually ,relax calf muscles, the knee muscles, thigh muscles, hips and then focus on stomach ,chest shoulders ,neck ,forehead and head muscles. Spend 15 to 30 seconds on each muscle part and once you have finished, keep feeling relaxed all through the physique.
Do not give up on your daily quota of physical exercise. Manage your workout schedule regularly, be it yoga, spot jogging, walking all over the home or exercising with your partner, helping each other with calisthenics.- Living indoor for long may necessitate popping up a few vitamins to build up the immune system. Vitamin C, Vitamin D or B12, can be added to your daily dose after talking to your physician.
- Do remember to say your grace to the lord almighty for keeping us alive and healthy. Do pray for the sick and dying and ask God to stop the annihilation of the humans.
- Let’s together thank all our heroes e.g. the doctors, nurses, health workers and paramedics, the municipal staff cleaning and sanitizing colonies, roads and buildings for our safety.
Alka Mansik Pramarsh Foundation Clinical Psychologists-Family therapists Indore 0731-4263087,9179383554 