Help for Panic Attacks - Identifying and Treating Panic Disorders

Panic attacks are commonly described as being sudden periods of extreme anxiety and/or intense fear. They tend to occur whenever the “fight or flight” response is triggered---even in cases when there is no danger. The fight or flight response is naturally a survival system that the human body utilizes, although whenever it occurs when there are no actual signs of danger, a panic attack occurs.   

Panic attacks happen at any time without warning.  The panicking can only last for a couple of minutes or a half an hour.  Even after the attack subsides, it can still take time for the individual to start feeling “safe” again.  Treating panic attacks professionally is essential in order to control it and hopefully resolve it.  Approximately one out of five people will experience a panic attack at least once.   

If you are concerned about panic attacks, then you need to learn about them and get help for them.  Here are some of the effects: 

·         Sweating 

·         Shortness of breath 

·         A feeling of suffocating 

·         Chest pains 

·         Rapid heart beat/pounding 

·         Hot flashes 

·         Dry mouth 

·         Nausea 

·         Feeling as if you’re trapped and can’t escape 

·         Feeling unsteady and unstable 

·         Tingling 

·         Feeling faint 

If you’re experiencing any of the above effects, it’s important to watch out for yourself and to take control of your life.  You need to take all measures to prevent panic attacks from happening in the future. 

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Causes of panic attacks  

The causes are still under research.  However, there’s quite some evidence that different types of stress, such as chronic stress, is associated with panic attacks.  This is because stress alters the chemicals in your body that can trigger the fight or flight response.  Also, some illnesses such as asthma, inner ear problems, and diabetes can have similar symptoms to panic attacks, so it’s a good idea to check and see if the symptoms are related to the illness.  

Depressing, OCD, and anxiety have all be associated with panic attacks.  Make sure you spend some time learning about each of these as well to determine whether any have anything to do with your panic attacks. 

How to control panic attacks 

Self talk – remind yourself that it is just an uncomfortable feeling and that it will go away.  To help it do just that, try distracting yourself by thinking about something else, such as the lyrics to your favorite songs.  You could also try focusing on your breathing. 

Diet – Keep in mind that things like caffeine, alcohol, and cigarette smoke an all trigger panic attacks. 

Exercise – Whenever you start panicking, a ton of hormones start pumping through your body like adrenaline.  A good way to get rid of the hormones is by exercising.   

Relaxation – Learn some relaxation techniques.  If you’re having many panic attacks, it can help to get a relaxation CD and listen to the music or sounds for a half an hour every day.  They can help you to reduce your stress in time.  There are also some relaxation podcasts! 

Other relaxation techniques that can provide help for panic attacks include yoga, meditation, tai-chi, and even aromatherapy. 

Slow breathing – Always try to control your breathing.  You can practice right now.  Here are the steps: 

·         Hold your breath in and count to ten.  Breathe out. 

·         Breathe in through your nose for 3 seconds, then out through your mouth for 3 more seconds. 

·         Hold your breath again for another count of ten. 

·         Do this technique for at least twenty minutes a day.  You can break it up into four minute sessions.   

Seeking assistance – Help is out there if you need it---especially if your panic attacks are getting in the way of your lifestyle.  It can always help to see a psychologist, especially one with experience dealing with anxiety and panic disorders.  

Cognitive behavioral therapy and even medication can both help reduce panic attacks.  Check out more information about this type of panic attack treatments.  Indeed, anxiety and panic attacks can be very frightening, but if dealt with properly, it can all be overcome! 

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by Patricia Adams