Nederlands
All conditions
Nine Gramberg
Irene Bakker 14 Jun 2024
You are having a panic attack. Your heart is pounding in your throat and your sweat is breaking out. Your breathing is rapid and uncontrolled and you feel dizzy. You fear you will go crazy, pass out or even have a heart attack.
What can I do?
- Reassure yourself or the other person in this moment.
Are the symptoms recognizable because a panic attack has occurred before? Keep in mind that these are feelings of panic that will pass. - Realize that these are feelings of panic.
You won’t really go into cardiac arrest or faint. - Try to breathe calmly
Try slowing down your breathing: breathe in for three seconds and out for six. If that doesn’t work right away, try again. Slowly you will notice your breathing improving. Don’t breathe into a paper or plastic bag. This does not help.- Alternative breathing exercise: Inhale slowly through your nose for four counts, hold for four counts, then exhale slowly through your mouth for four counts. Repeat this a few times.
- Take a sip of water.
- Distract thoughts using the “5, 4, 3, 2, 1 exercise.
- Describe for yourself 5 things you see in the room;
- Name 4 things you can feel right now. For example, think of your feet touching the floor or the air you feel flowing up your nose;
- Name 3 things you can hear now. Maybe you hear traffic outside or you hear the dishwasher running;
- Name 2 things you can smell right now or 2 smells you find pleasant;
- Name 1 thing you can taste.
- Talk to someone.
Is there no one with you? Then call someone you trust and know well; - It may help to ground yourself sensorially.
Hold something cold or warm, such as a cup of tea or a piece of ice cream. Feel the sensation and concentrate on it. - Go outside.
Take a walk or bike for a bit. Getting some fresh air and exercise will help you release the feelings of panic. Bringing movement into your body helps finish the anxiety cycle so your body feels “safe” again.
Suffer from panic more often
Is this not the first time? If you suffer from panic attacks more often and you notice that they make you behave differently, this can lead to a panic disorder. In the case of a panic disorder, you also sometimes have panic attacks without knowing what triggers them. Moreover, you are often afraid of having new panic attacks. You have then become fearful of the fear, so to speak.
Get help
Do you have questions about anxiety treatment or how to better cope with anxiety? Or are you unsure about when to see a psychologist?
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Have you tried many things yourself and still experiencing symptoms? Feel free to call us at 085-1308900 or contact us online. This way you can feel if there is a click and if you feel comfortable.
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With a referral letter from the general practitioner and an official diagnosis according to DSM-5 guidelines, almost every insurer will reimburse the cost. See which health insurance companies reimburse our care.
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Read the personal story of Tessa about her panic attacks and how treatment at iPractice has helped her to recover. Or read all personal stories about anxiety disorders.
Reimbursed care with a rating of 9+