A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying. Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you’ve had recurrent, unexpected panic attacks and spent long periods in constant fear of another attack, you may have a condition called panic disorderÂą.
If you are experiencing a panic attack right now, here are some things you can do to help yourself feel better:
– Try to focus on your breathing. Take slow, deep breaths in through your nose and out through your mouth.
– Try to focus on something else. Look around the room and try to find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
– Try to relax your muscles. Start at your toes and work your way up to the top of your head, tensing and then relaxing each muscle group as you go.
– Try to remind yourself that this will pass. Panic attacks usually only last for a few minutes²³.
If you are experiencing frequent panic attacks or if they are interfering with your daily life, it is important to talk to a healthcare professional about treatment optionsÂą.
Source: Conversation with Bing, 11/05/2023
(1) Panic attacks and panic disorder – Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021.
(2) Panic Attacks: What They Are, How to Stop, and More – Healthline. https://www.healthline.com/health/how-to-stop-a-panic-attack.
(3) Panic Attack: Definition, Symptoms, Traits, Causes, Treatment. https://www.verywellmind.com/what-is-a-panic-attack-2584403.
The symptoms of a panic attack can include:
– A sense of impending doom or danger
– Fear of loss of control or death
– Rapid, pounding heart rate
– Sweating
– Trembling or shaking
– Shortness of breath or tightness in your throat
– Chills
– Hot flashes
– Nausea
– Abdominal cramping
– Chest pain
– Headache
If you are experiencing frequent panic attacks or if they are interfering with your daily life, it is important to talk to a healthcare professional about treatment options.
It’s not known what causes panic attacks or panic disorder, but these factors may play a role:
– Genetics
– Major stress
– Temperament that is more sensitive to stress or prone to negative emotions
– Certain changes in the way parts of your brain function.
In some cases, panic attacks may be caused by medical conditions or drugs. It’s not very common, but thyroid conditions that alter hormones, as well as some rare diseases like Lyme disease are known to increase your risk for panic attacks. Furthermore, there are some drugs that may cause panic attacks either while on the drug or during withdrawal.
If you are experiencing frequent panic attacks or if they are interfering with your daily life, it is important to talk to a healthcare professional about treatment options.
Treatment for panic disorder includes:
– Psychotherapy: This is a type of counseling that addresses the emotional response to mental illness. It is a process in which trained mental health professionals help people by talking through strategies for understanding and dealing with their disorder.
– Medications: Antidepressants, anti-anxiety medications, and beta-blockers are some of the medications that may be prescribed for panic disorder.
– Lifestyle changes: Avoiding caffeine, alcohol, and nicotine may help reduce symptoms of panic disorder. Getting regular exercise, enough sleep, and practicing relaxation techniques such as deep breathing or yoga can also help.
It’s important to talk to a healthcare professional about treatment options if you are experiencing frequent panic attacks or if they are interfering with your daily life.
