A panic attack is often described by a sudden and overwhelming feeling of fright, fear, or apprehension in the absence of actual danger. A panic attack’s symptoms typically appear rapidly, peak within 10 minutes, and then decrease. Some episodes, however, may remain longer or occur in succession, making it difficult to tell when one attack finishes and another begins. A panic episode can happen to anyone. An attack can be caused by a specific event. Still, it can also be a symptom of anxiety disorders such as panic disorder or agoraphobia.
Symptoms of a Panic Attack
Panic attacks typically occur unexpectedly and result in severe sensations of fear. They usually last 10 to 20 minutes but can linger longer in some cases. The experience varies from person to person; however, some of the most prevalent symptoms are as follows:
- Trembling or shaking
- Feelings of chills or heat
- Excessive sweating
- Chest discomfort or pain
- Palpitations, hammering heart, or rapid heart rate
- Choking sensations
- Dizziness, lightheadedness, and or faintness
- Fear of losing control or going insane
- Feelings of unreality or being alienated from oneself
- Nausea or upset stomach
- Numbness or tingling sensations
- Feelings of shortness of breath or suffocation
Diagnosis of a Panic Attack
A panic attack is defined as a “rush of extreme fear or intense discomfort that peaks within minutes” and comprises four or more of the symptoms listed above. A limited-symptom panic attack is defined as the occurrence of fewer than four symptoms. It is crucial to remember that many people may have a panic attack once or twice in their lives without receiving a diagnosis of a mental health issue. To be diagnosed with panic disorder, a person must suffer from recurring panic attacks that are not caused by the effects of alcohol,drugs, or another medical or psychological condition. It is possible to have a few solitary panic attacks that do not reoccur. However, because panic-like symptoms can resemble a variety of medical and psychiatric illnesses, it is critical to discuss your concerns with your doctor.
Panic Attacks: What Causes Them?
The precise origins of panic episodes are unknown; however, a variety of factors are thought to play a role. Some examples are genetics/family history, brain chemistry, personality and temperament, and life stress. If you are particularly susceptible to stress or frequently experience negative emotions, you may be predisposed to panic attacks. In addition, people who have family members who suffer from anxiety disorders may be more prone to panic episodes, implying a genetic component.Unfortunately, women are more likely to acquire anxiety disorders such as panic disorder then men.
Panic Attacks and Their Subtypes
The following is one method panic attacks have been classified as different types:
- Panic attacks that come without warning or “out of the blue” are spontaneous or uncued. The attack is not linked to any situational or environmental stimuli. Also, these panic episodes might happen even while you’re sleeping.
- Situationally bound or cued panic episodes occur when a person is exposed to or anticipates being exposed to certain situations. These circumstances serve as indications or triggers for a panic attack. A person who is afraid of enclosed areas, for example, may have a panic attack upon entering or contemplating entering an elevator.
- Situationally predisposed panic attacks do not necessarily occur immediately after being exposed to a feared circumstance or signal. Still, the person is more likely to have an episode in such situations. One example is a person who has a phobia of social circumstances but does not have a panic attack in every social situation or who has an delayed attack after being in a social environment for an extended period of time.
Treatment for Recurring Panic Attack
Panic attacks can be treated with psychotherapy, medication, or a combination of the two. Treatment approaches aim to reduce the frequency and severity of these attacks. Your doctor’s recommendations for treatment may be influenced by a number of factors, including your diagnosis, medical history, personal preferences, and the severity of your symptoms.
Psychotherapy
Various types of therapy can be employed, but cognitive behavioral therapy (CBT) is frequently advised for panic attacks and anxiety disorders. CBT focuses on assisting people in identifying and replacing thoughts that contribute to feelings of dread and anxiety with more useful, realistic ones. People can learn through this process that the items that cause these assaults are not as frightening as they previously thought.
Managing Panic Attacks
There are also ways to self cope if you are suffering a panic attack or suspect you are about to have one. You might want to attempt the following strategies:
- Taking deep breaths: This can help prevent the rapid breathing or hyperventilation that occurs during a panic episode.
- Be self aware: This involves grounding yourself and being more aware of what is going on with your body at the moment.
- Visualization: Think of something tranquil and relaxing; picturing this image in your mind might assist build a relaxation response to battle your feelings of fear.
- Progressive muscle relaxation: involves tensing up and then relaxing every muscle throughout the body; you can learn how to increase a relaxation response when you are experiencing anxiousness and or stressed when practiced.
Kim’s Final Thoughts…
Panic attacks can be upsetting, but there is help available. I find that exercising regularly and thinking positive thoughts throughout the day to relieve stress is the key. Discuss your treatment choices with your doctor, and look into some relaxation techniques that can help you stay calm in stressful situations.
