Do you ever feel a sudden, overwhelming fear and anxiety? Here’s a guide on panic attacks that includes symptoms, treatment and self-help advice.
What is panic attack?
Panic attacks are an intense feeling of fear that is characterized by its suddenness and immobilizing intensity. You feel like your heart is racing, your blood pressure is high, and you are unable to breathe. Panic attacks are often sudden and unexpected. You may not be awake or relaxed when panic attacks occur.
While a panic attack can be a rare occurrence, it is common to experience repeated episodes. Recurrent panic attacks can be triggered by certain situations, such as crossing bridges or speaking in public. This is especially true if the panic attack has been triggered before. A panic-inducing scenario is usually one where you feel vulnerable and are unable to escape. This triggers your body’s fight/flight response.
While you may have panic attacks from time to time, you can still be happy and healthy. You may also experience panic attacks as part of a disorder such as social phobia, panic disorder, or depression. No matter what the reason, panic attacks can be managed. There are many strategies that you can use to manage panic attacks, reduce anxiety, regain confidence and take control of your life.
Paula’s story
Paula experienced her first panic attack six month ago. As she was working in her office to prepare for an important presentation, Paula felt an overwhelming fear. The room began to spin and she felt like throwing up. Her entire body was shaking and she couldn’t catch a breath. Her heart was racing. She gripped her desk till the episode was over, but it left her shaken.
Paula experienced her third panic attack three days later. They have continued to occur with increasing frequency since then. She doesn’t know where or when she will have an attack but she is afraid of it happening in public. Therefore, she has been staying home after work rather than going out with friends. To avoid being trapped in the elevator to her 12th-floor office, she also refuses.
Panic attacks symptoms and signs
Panic attacks are sudden and often manifest in the form of panic attacks. They usually peak within 10 to 15 minutes. They usually end in 20 to 30 minutes. Panic attacks happen at any moment and can occur anywhere. Panic attacks can happen anywhere and at any time.
The following symptoms are indicative of panic attacks:
Hyperventilation and shortness of airflow
Heart palpitations and racing heart
Intense chest pains or discomfort
Trembling or shaking
Choking Feeling
Feeling disconnected from your surroundings or unreal
Sweating
Nauseas or upset stomach
Feeling dizzy, lightheaded, or faint
Feelings of tingling or numbness
Hot or cold flashes
Fear of death, losing control, and going insane
Is it a panic or heart attack?
Panic attacks are characterized by physical symptoms. In fact, many panic attacks can seem so severe that they make you think you have a heart attack. People who suffer from panic attacks often make multiple trips to the emergency department or doctor in an effort to treat what they believe to be a serious medical issue. Although it is important to rule any possible medical causes such as difficulty breathing or chest pains, panic often becomes the cause.
Signs and symptoms of panic disorder
Some people have only one or two panic attacks. There are no other complications. But panic disorder can be quite serious. Panic disorder can be described as a combination of repeated panic attacks and major behavioral changes or persistent anxiety about having more attacks.
If you experience the following symptoms, panic disorder could be a possibility
Frequent, sudden panic attacks that don’t seem to be tied to any specific situation
Don’t worry too much about having another panic attack
Panic attacks can cause you to behave differently, such as avoidance of places you’ve panicked before.
Even though a panic attack might only last for a few minutes it can leave an emotional mark. The emotional toll of repeated panic attacks can cause panic disorder. The memories of the panic attacks and the terror it caused can adversely impact your self-confidence, and cause major disruptions in your everyday life. This eventually leads to panic disorder symptoms.
Anticipatory anxiety: Instead of feeling relaxed and normal between panic attacks, you feel anxious. Fear of panic attacks in the future is what causes anxiety. This “fear fear” can be quite debilitating.
Phobia avoidance is when you avoid certain situations and environments. The avoidance could be due to the belief that the particular situation you are trying to avoid has been the cause of a panic attack in the past. If you’ve ever suffered from panic attacks, you might avoid situations where help is not available or escape is difficult. At its worst, phobic avoidance may become agoraphobia.
Panic disorder with agoraphobia
Agoraphobia was once thought to include fear of public spaces and public places. Agoraphobia is often thought to be a complication or panic disorder. Agoraphobia can occur at any age, but most often it develops within one year after your first panic attack.
A panic attack can be a sign of agoraphobia. This is when you are afraid of having one in an embarrassing or difficult situation. Another fear is that you might have a panic attack and not be able get help. You may avoid more situations because of these fears.
One example is to start to avoid:
Crowded places like shopping malls or sports arenas.
You can travel by car, airplane, subway, or any other means.
People, restaurants and other places where panic attacks are not embarrassing.
Exercise in case panic is triggered
Certain foods or drinks, like alcohol, caffeine, sugar, and certain medications, can trigger panic attacks.
It is dangerous to travel anywhere without being accompanied by someone who makes you feel safe. In extreme cases, you may feel more secure at home.
Panic disorder and panic attacks: What causes them?
The exact cause of panic disorder and panic attacks is not known. However, it has been shown that panic attacks tend to run in families. The connection appears to also be made with major life changes such as entering the workforce, marriage, or having children. Stress such as the loss of a family member, divorce or job loss can trigger panic attacks.
There are many other factors that can cause panic attacks, including medical conditions. You should consult a doctor immediately if panic attacks are recurring.
Mitral valve prolapse refers to a minor cardiac problem where one of the valves in the heart doesn’t close properly.
Hyperthyroidism is an overactive thyroid gland.
Hypoglycemia is low blood sugar
Stimulant Use (amphetamines/cocaine, caffeine)
Retire from medication
Here are some self-help tips to help you get through panic attacks.
You don’t have to feel helpless or overwhelmed by panic attacks. There are many things that you can do. You can overcome panic with these self-help methods.
Learn about panic attacks and anxiety. It is possible to reduce your panic by simply learning more about panic. You can learn more about anxiety and panic disorder. Also, the fight-or flight response during panic attacks. You’ll discover that panic attacks can cause normal feelings and emotions.
Avoid drinking alcohol and smoking. These substances can cause panic attacks in those who are most vulnerable. You can find help on How to Quit Smoking. Be aware of stimulants like diet pills and non-drowsy chill medications.
Learn how you can control your breathing. Hyperventilation can bring on sensations like lightheadedness and tightness in your chest that are common during panic attacks. Deep breathing can be used to relieve panic symptoms. When you start to feel anxious, it is possible to calm yourself by learning how you can control your breathing. If you can control your breathing you will be less likely create the anxiety you are afraid of.
Practice relaxation techniques. Yoga, meditation, and progressive muscles relaxation are all great ways to relax. It’s the opposite of panic and anxiety. These relaxation practices not only promote relaxation, they also increase feelings joy and equanimity.
Make contact face-toface with your family and friends. If you feel isolated, anxiety symptoms can get worse. So make sure you reach out to others who care about you regularly. If you feel isolated and don’t know anyone, find out how to meet new people or build supportive friendships.
Exercise regularly. It is an effective way to reduce anxiety. A rhythmic aerobic exercise, which requires you to move both your arms, legs and feet, like running, swimming or dancing, can prove especially beneficial.
Get enough sleep. Anxiety can be worsened by poor sleep quality or insufficient sleep. Aim to get seven to nine hours of uninterrupted sleep per night. These tips will help you sleep well if insomnia is a problem.
Treatments for panic disorder and panic attacks
Therapy is the most effective professional treatment for panic attacks, panic disorder, or agoraphobia. Even a short treatment course can help.
Cognitive behavioral therapy is a treatment that focuses on the thoughts and behaviors that cause panic attacks. It helps you see your fears realistically. Imagine a panic attack happening while driving. What is the worst that could happen? You might need to pull over at the side of traffic to get out of your panic, but you’re unlikely to have a heart attack or crash your car. When you understand that nothing really catastrophic is likely to happen, panic will become less frightening.
Exposure therapy to panic disorder allows you feel panic symptoms in a safe, controlled environment. It can help you learn better ways to cope. You may be asked for hyperventilation, shaking your head from side-to side, or holding your breath. These various exercises may cause symptoms of panic, similar to panic attacks. Each exposure makes you less fearful of the sensations in your body and gives you more control over your panic.
Exposure therapy is a treatment for panic disorder. It involves exposure to the situations you fear, and the avoidance of those situations. You face the situation until you feel calm. You learn that this isn’t a dangerous situation and that you have the ability to control your emotions.
Treatment for panic attacks and panic disorder with medication
The temporary control or reduction of symptoms can be achieved by medication. But, it does not treat the problem. While medication is sometimes necessary in extreme cases, it should not be the only treatment. When combined with therapy and lifestyle changes to address the root causes of panic disorder, medication is more effective.
The following medications may be used:
Antidepressants. It can take several weeks for antidepressants to begin to work. You must continue taking them throughout the day, and not just during panic attacks.
Benzodiazepines. These anti-anxiety medicines are quick to take effect (usually in 30 minutes to one hour). They can be used during panic attacks to quickly relieve symptoms. However, benzodiazepines have strong withdrawal symptoms and are addictive so be careful.
How to help someone who is having panic attacks
A panic attack in a friend or family member can be very frightening. It is possible for their breathing to become irregularly rapid and shallow. They could feel dizzy, lightheaded, dizzy, tremble, sweat, nauseous or have a heart attack. It doesn’t matter what irrational or illogical their panicked reaction to a situation may seem to you, it is important to keep in mind that your loved one is very aware of the danger. You can’t tell your loved one to calm down or reduce their fear. However, if you help your loved ones get out of panic attacks, it can make them feel less fearful about future attacks.
Be calm. Calm, understanding, and nonjudgmental can help panic in your loved one subside faster.
Concentrate on your loved one’s breathing. Your friend should find somewhere quiet to sit. Then, guide them to take slow and deep breaths for several minutes.
Do something physical. You can raise your arms together or stamp your feet. It can be a great way to release some stress.
Talk to your friend about their shared interests or ask them five questions.
Encourage your loved ones to seek medical help. After the panic attack has passed, your loved one may be embarrassed to have an attack in front you. You can comfort them and encourage them seek treatment for their anxiety.