Have you ever felt a sudden panic attack? This guide will help you understand panic attacks and provide tips for self-help.
What is a panic attack?
Panic attacks are characterized by intense fear and a sudden, unpredicted feeling of terror. You may feel dizzy, your heart rate rises, and your breathing becomes difficult. Panic attacks can strike suddenly, sometimes without warning and often with no obvious trigger. These attacks can even happen while you are asleep or relaxed.
Although a panic attack is usually a single-occasional occurrence, many people experience repeated episodes. A specific situation such as crossing a bridge, speaking in public or being in an unfamiliar environment can trigger panic attacks. The most common panic-inducing situation is one that makes you feel threatened and unable to flee, which triggers the body’s fight or flight response.
One or more panic attacks can occur, but you are otherwise happy and healthy. Your panic attacks could also be a symptom of another disorder like panic disorder, social anxiety, depression, or social phobia. Panic attacks can be treated regardless of their cause. You can reduce panic attacks or eliminate them. These strategies will help you regain control over your life and regain your confidence.
Paula’s Story
Paula suffered her first panic attack six years ago. While she was in her office, she was preparing for a presentation at work when she suddenly felt a wave of terror. She felt like she was going spit out and the room spun around. She felt her whole body shake, couldn’t catch breath and her heart was beating hard. She held onto her desk until the episode ended, but she was still shaken.
Paula suffered her second panic attack three weeks later. Since then, they have been increasing in frequency. Although she doesn’t know when or where her next panic attack will occur, she is afraid to have one in public. She has been staying at home after work and not going out with her friends. Out of fear of getting trapped in an elevator, she refuses to ride to the 12th floor office.
Signs and symptoms of panic attack
A panic attack is characterized by sudden onset and peaking within 10 minutes. These attacks rarely last longer than 30 minutes and most of them end within 20-30 minutes. Panic attacks can occur anywhere, at any time. It could happen while you are shopping at a store, on the street, in your car or sitting on your couch at home.
These are the symptoms of panic attack:
Hyperventilation or shortness of breath
Racing heart or heart palpitations
Pain in the chest or discomfort
Trembling, shaking
Choking sensation
Feeling detached or unreal from your surroundings
Sweating
Nausea and upset stomach
Feeling lightheaded, dizzy, or faint
Tingling or numbness
Hot flashes or cold flashes
Fear of dying, losing control or becoming insane
Is it a panic attack or a heart attack?
A panic attack is characterized by physical symptoms. Sometimes, these symptoms can be so severe that it may seem like you are having a heart attack. Many panic attack sufferers make frequent trips to the emergency room or doctor to seek treatment for what they think is a serious medical condition. It is important to rule out any medical causes for symptoms like chest pain, high heart rate or difficulty breathing. However, panic attacks are often overlooked as a possible cause.
Signs and symptoms for panic disorder
Many people only experience one or two panic attacks, and there is no reason to be concerned if this is you. However, some people develop panic disorder. Panic disorder is defined by frequent panic attacks and persistent anxiety.
If you are experiencing panic disorder, it is possible that you may have panic disorder.
You may experience panic attacks that occur suddenly and are not related to any particular situation.
Do not worry too much about another panic attack
You are acting differently as a result of panic attacks. For example, you might avoid places where you have panicked in the past.
Although a panic attack can last only a few seconds, it can have a lasting impact on your life. Recurrent panic attacks can be very damaging for panic disorder sufferers. The fear and terror you experienced during panic attacks can have a negative impact on your self-esteem and cause severe disruption in your daily life. This can eventually lead to panic disorder symptoms.
Anticipatory anxiety is a feeling of anxious anticipation. Instead of feeling calm and relaxed between panic attacks you feel anxious and tense. Anxiety stems from the fear of future panic attacks. This “fear” can be very debilitating and is often present all the time.
Phobia is the tendency to avoid certain environments or situations. You may believe that the environment you are avoiding has caused panic attacks in the past. You might avoid areas where it would be difficult to escape or there would not be help if you have had panic attacks. To the extreme, phobic avoidance can become agoraphobia.
Panic disorder and agoraphobia
Agoraphobia was thought to be a fear of open spaces and public places. It is now believed that agoraphobia can be a result of panic attacks or panic disorder. It can happen at any time, but it is most common within one year of the first panic attack.
An agoraphobic is someone who is afraid of panic attacks in situations where escape might be difficult or embarrassing. A panic attack could also be something you fear. These fears can lead to you avoiding certain situations.
You might, for example, start to avoid:
Crowded areas such as shopping malls and sports arenas.
There are many types of transportation: cars, planes, subways and other modes.
Restaurants, social gatherings, and other situations in which it is embarrassing to panic attack are all good places to do this.
For panic attacks, you can do some physical exercise.
Certain foods and drinks can cause panic such as caffeine, sugar or certain medications.
You can’t go anywhere without someone to make you feel secure. You might feel safer at home in more serious cases.
Panic attacks and panic disorder: Causes
While the causes of panic disorder and panic attacks are not known, panic attacks can be traced back to family members. It is also possible that panic attacks can be linked to major life events such as graduation, marriage, and having children. Panic attacks can also be triggered by severe stress such as the death or divorce of a loved-one, job loss, and/or grave grief.
Other medical conditions or other causes can also cause panic attacks. To rule out any of these possible causes, it is important to consult a doctor if you experience panic attacks.
Mitral valve prolapse is a minor cardiac problem caused by an improper closing of one of the heart valves.
Hyperthyroidism (overactive thyroid)
Hypoglycemia (lower blood sugar)
Stimulant use (amphetamines and cocaine, caffeine, etc.)
Withdrawal of medication
Tips for self-help with panic attacks
It doesn’t matter how helpless or out-of-control you feel about panic attacks, there are still things you can do. These self-help strategies can help you overcome panic attacks.
Learn more about anxiety and panic. Knowing more about panic and anxiety can help you relieve your distress. Learn more about panic disorder, anxiety, and the fight or flight response that panic attacks cause. You will discover that panic attacks are not a serious condition and that your feelings and sensations of panic are normal.
Avoid using caffeine, alcohol, or smoking. People who are vulnerable to panic attacks can have panic attacks from these substances. See How to Quit Smoking for help if you are struggling to quit smoking. Avoid stimulants such as diet pills or non-drowsy medications.
Learn how to control your breath. A panic attack can cause hyperventilation, which can lead to sensations such as lightheadedness or tightness in the chest. Deep breathing can help relieve panic attacks. You can calm down when you feel anxious by learning how to control your breathing. You’re less likely to experience the same sensations you fear if your breathing is controlled.
Practice relaxation techniques. Regular practice of relaxation techniques such as yoga, meditation and progressive muscle relaxation can increase the body’s relaxation response. This is the opposite of anxiety and panic. These relaxation techniques not only promote relaxation but also increase joy and equanimity.
Face-to-face contact with friends and family is a great way to build relationships. Anxiety can worsen if you are isolated. Reach out to those who care on a regular basis. You don’t feel like you have anyone to talk to so find ways to make new friends and meet people.
Exercise regularly. Regular exercise is a natural anxiety relief. Try to move for at least 30 minutes most days. Three 10-minute sessions are just as good. It can be particularly effective to do rhythmic aerobic exercises that require you to move your arms and legs, such as running, swimming, or dancing.
Get enough sleep. Poor quality or insufficient sleep can worsen anxiety. Try to get 7 to 9 hours of sleep each night. These tips can help you get a good night of sleep if sleeping problems are a problem.
Panic attacks and panic disorder treatment
Therapy is the best form of professional treatment to manage panic attacks, panic disorder, agoraphobia. Even a brief course of therapy can be helpful.
Cognitive behavioral therapy helps you to see your fears more realistically by focusing on your thinking patterns and behavior that trigger panic attacks. What would be the worst possible outcome if you were to have a panic attack while driving? Although you may have to pull over on the side of the road to avoid a panic attack, it is unlikely that you will crash your car or suffer a heart attack. The fear of panic diminishes once you realize that nothing is really going to go wrong.
Exposure therapy for panic disorder lets you experience panic attacks in a controlled and safe environment. This will allow you to develop healthier ways to cope. You might be asked to hold your breath, hyperventilate or shake your head side-to-side. These exercises can cause panic symptoms similar to those experienced during panic attacks. You will feel less anxious about these sensations, and you will have more control over panic attacks.
Exposure therapy for panic disorder and agoraphobia involves exposure to situations that you fear. Avoidance is also part of the treatment. Exposure therapy for specific fears allows you to confront the fear until panic starts to disappear. This experience will teach you that the situation doesn’t have to be dangerous and that you can take control of your emotions.
Panic disorder and panic attacks medication
Some symptoms of panic disorder can temporarily be controlled or reduced with medication. It doesn’t cure the problem. Although medication can be helpful in some cases, it shouldn’t be the only option. Combining medication with lifestyle and therapy changes that address panic disorder’s underlying causes is the best way to get relief.
Some of the medications used could include:
Antidepressants. Antidepressants take several weeks to start to work so you need to take them regularly and not only during panic attacks.
Benzodiazepines. These anti-anxiety medications are fast acting (often within 30 minutes to an hours). These drugs can be taken during panic attacks to provide rapid relief. However, benzodiazepines can be addictive and cause withdrawal symptoms so it is important to use them with caution.
How to help someone suffering from panic attacks
It can be scary to see a loved one or friend suffer panic attacks. They may experience rapid and irregular breathing, dizziness, lightheadedness, nausea, vomiting, lightheadedness, or even panic attacks. It doesn’t matter how crazy or normal your loved one may be, the danger is real to them. It won’t help to tell them to calm down, or minimize their fear. You can help your loved one get through a panic attack and make them less afraid of future ones.
Keep calm. Your loved one will feel less panicked if you are calm, understanding, non-judgmental, and compassionate.
Your loved one should focus on their breathing. You can help your friend find a place to sit, and then encourage them to take slow deep breaths for a few moments.
Do something physically. Do something together. This can help you to relieve some stress from your loved one.
Ask your friend to list five things in their immediate environment or talk about something you share.
Encourage your loved one’s to seek professional help. Your loved one might feel ashamed about having a panic attack. Encourage them to seek treatment for their anxiety.