To say that the pandemic has a negative impact on mental health is painfully obvious. But the ways the pandemic wreaks havoc on us are different. Sleep problems, depression and anxiety are on the rise. The same applies to panic attacks, which according to statistics are becoming more and more common.
A third of people reported having panic attacks during the pandemic, a study of about 1000 people in America found. One in three people is a pretty high number…
"Whenever we're in a situation that's extremely stressful, like this one in the middle of a pandemic, a lot of issues that we've been suppressing can be activated," explained Lana Seiler, director of clinical research at All Points North Lodge.
She explained that panic attacks are actually a strong form of fear and often the person will think they have just had a heart attack. All of this is scary, especially the symptoms that occur most often, such as numbness, shortness of breath, chest pain, sweating...
How do you know it's not an anxiety attack?
While the symptoms are very similar to those of an anxiety attack, Seiler says they differ in what causes them; "An anxiety attack will occur due to a highly stressful situation, such as speaking in front of a large number of people, but a panic attack seems to come like a bolt from the blue." They can often be interpreted as a signal from the body that there is an excessive level of stress hormones and that the person is living in a very stressful state without being aware of it". He concludes that this is your body's way of telling you that something is wrong.
There is one way you can prevent a panic attack
For this reason, Seiles emphasizes that the only real way to prevent panic attacks is to control stress and anxiety in everyday life. This would mean taking care of yourself, and you can achieve this by eating healthy foods, moving around, and sometimes, if necessary, talking to an expert. Is it always simple? It is not, but it is the best defense against that moment when the body will drastically show that everything is too much for it.
If you experience a panic attack, remember that it is important to you because it makes it clear that it is time for change. As the symptoms are similar to a heart attack, if you are not sure what is happening, call 911.
How to help yourself when a panic attack occurs?
First of all, take a deep breath to slow down your breathing. When the nervous system is activated, it causes rapid breathing, so a few deep breaths will help you regulate it, and thus send a signal to the body that we are not in real danger.
Light stretching or movement can also help, and this will calm your mind and body.
As you stretch, remind yourself that you are okay and that what you are experiencing will pass, even though it may feel like it is taking forever. Keep telling yourself that everything will be okay. Unfortunately, we can't control what happens around us, like a pandemic, but we can control our thoughts and learn how to calm down when things get out of control.
Get rid of anxiety in 10 seconds with a few meditation techniques
With the help of meditation, you can learn to identify the thoughts that are bothering you, observe them and let them go, according to Andy Puddicombe, a meditation expert. However, sometimes it's hard to know where to start and what to do when anxious thoughts strike. Try one of the techniques we offer and step by step learn to control your thoughts.
Focus on breathing
Place your hand on your stomach and focus on inhaling and exhaling while counting - "one" for inhalation, "two" for exhalation. Perform the exercise for 10 seconds, if necessary repeat.
Be aware of your body position
Stand barefoot on the floor, lean your back against a wall or put your hands on a table and become aware of how you feel at that moment. Allow the thoughts to come and go, but when you realize that one thought is occupying you, turn your thoughts to what it feels like to stand barefoot on the floor.
"Scan" the whole body
Close your eyes and focus on the forehead and then on the rest of the body, pay special attention to the eyes, mouth, neck and hands. Whatever you feel, accept it. Don't think or dwell too long on a certain part of your body, just be aware of what you're doing.
Imagine the warm rays of the sun
Surely you know the feeling when you sit by the window and the heat of the sun warms your scalp? Close your eyes and imagine that feeling the next time you feel anxious to calm yourself down.
Think of the person you love the most
Imagine a picture of a person you love and imagine yourself inhaling all his anxiety and problems, and with each exhalation you think all the beautiful moments you shared - almost as if you are inhaling bad things, and with each exhalation you expel all problems. It's an exercise in putting other people's well-being before your own, and Puddicombe believes it's one of the best ways to let go of strong emotions like anxiety and focus on other people, he writes. ordinacija.hr
Bonus video:
