Manage stress

Symptoms can vary between people and sometimes be different over time in the same person, but if we know all the symptoms that a panic attack can produce (which are well known and well described), this will help us to identify them if they appear again.

When someone has a panic attack, their first instinct is to control the symptoms, and as we've seen, that can be very difficult. The important thing is to learn, little by little, to tolerate these symptoms so that we gradually lose our fear of them and they become milder or even disappear altogether. The more afraid we are of having an attack, the more likely we are to have one. The most important thing is not to let it limit our lives and, little by little, to confront those fears.

Generally, people don't self-harm during a panic attack. If this occurs as a way to "disconnect from anxiety," we should consider that there may be an underlying personality issue interfering with our ability to manage anxiety.

In such cases, it is important to consider seeking specialized help to obtain tools that can help us control those impulses that can harm us.

First of all, it's important to understand that we all experience anxiety , albeit in different ways. In fact, a little anxiety can be beneficial because it stimulates us, keeps us alert, and helps us perform better. For example, it has been observed that people who are more anxious in difficult situations tend to solve problems faster than others, or get better grades, and so on. However, sometimes, when this anxiety is too intense or appears at inappropriate times, it can be very limiting.

In the case of a panic attack —that is, anxiety that comes on suddenly and with great intensity—the more we try to control the symptoms, the more we realize we can't, and this can increase the anxiety. In other words, the more we try to control it, the more focused we become on it, and this can generate even more anxiety.

People who are more anxious tend to need to have everything under control . But when anxiety manifests as a panic attack, it's particularly difficult to control. What we can control is how we deal with the fear it provokes so that it doesn't limit our lives and so that it doesn't happen again. Sometimes it's not so much about controlling it as it is about focusing on what you're doing and letting it pass, but that's not so easy in practice; you could say it's like training. You've probably heard "if you have an attack, sit down and breathe," but this doesn't always work in the moment and, in any case, it doesn't help you overcome the fear in the long run. Perhaps we shouldn't learn so much about controlling it, but rather learn to control it less.

Anxiety in children is quite common. We're talking about a stage of life marked by many changes and a great deal of vulnerability, with insecurities, fears, and worries. If we add to all this other circumstances such as family problems, losses, difficulties at school, or potentially traumatic experiences or events, the potential for anxiety can worsen.

All of this can lead to the presence of certain behaviors or symptoms such as, among others, irritability, sadness, sleep disturbances, physical discomfort (abdominal pain sometimes accompanied by loss of appetite, headache, fatigue), poor academic performance and social isolation.

In the vast majority of cases, strong support from family and close friends, allowing them to express their feelings, and the search for solutions will help to turn the situation around. Establishing healthy, calm daily routines, with time for both leisure and school, will help improve these difficult times. It is also important to establish bedtime routines.

In any case, it is advisable to report the discomfort to the referring pediatrician so that they are familiar with the case and can also assess the need to refer it to the specialist mental health team of the child and adolescent network.