Panic is a state of intense fear and anxiety that occurs suddenly and can lead to loss of control over one's actions. Experts told us how to distinguish household panic from a panic attack and what methods can be used to quickly regain self-control.
Maria Arkhipova, assistant of the Department of Nervous Diseases of the Amur State Medical Academy, explained that panic is most often associated with a specific stressful situation, while a panic attack can occur suddenly and without any apparent reason. If such attacks occur regularly, it may indicate panic disorder, which can only be diagnosed by a doctor.
The symptoms of panic are well known: rapid heartbeat, sweating, trembling, difficulty breathing and a feeling of a lump in the throat. At times like these, it is important to try to calm down and apply one of the self-help techniques.
One of the most effective is the deep breathing technique: slow inhalation through the nose for four counts, holding the breath for two seconds and slow exhalation through the mouth for six counts. The grounding technique also helps: focus on your surroundings and mentally name five objects you see, four things you can touch, three sounds you hear, two smells and one taste. This helps distract you from your inner state and bring you back to reality. Experts also advise using progressive muscle relaxation and positive attitudes, reminding yourself that this state is temporary and manageable.