Panic Attacks and Solutions

 

A panic attack is an unforeseen occasion of violent fear that triggers several physical responses when there is no cause for any harm. Panic attacks can be very shocking, when it comes you might feel that you are losing control, having a heart attack or you may feel even dying.

Most of the time, people have only 1 or 2 panic attacks in their lifetime, and the problem fades away when any stressful situation comes to an end. But in case if you face unexpected panic attacks and that goes for a very long period of time, and you have a continuous fear of another attack, then you have a problem of panic disorder.

SOME PEOPLE DEVELOP PANIC DISORDERS

Many people have panic attacks only on rare occasions, such as during times of stress or sickness. A person with panic disorder, which is also a kind of anxiety disorder, has repeated panic attacks. They usually suffer periodic and sudden panic attacks, as well as continuous fear of more attacks.

Although the panic attacks are not itself life threatening but they can be very scary and can significantly affect the quality of life. But you don’t need to worry about because treatment to these panic attacks can be very affective.

SYMPTOMS

Panic attacks generally start suddenly without any warning sign. They can occur at any place and time no matter what you are doing at that time. It may occur while you are in school/college, when you are with family or friends or may occur while driving. It seems that it may occur at any unexpected moment. You may face these panic attacks once or twice or it may also happen to you frequently.

Panic attacks may have multiple variants but the symptoms can be at its peak with in no time. After a panic attack, you may feel tired up.

Panic attacks usually comprises of such signs or symptoms.

1.      Sense of dooms and danger to come.
2.        Fear of losing self-control or death.
3.         Heart beat growing fast.
4.         Sweating.
5.         Start of trembling or shaking.
6.         Breathing difficulties or throat congestion.
7.         Feeling cold particularly in the arms.
8.         Feeling of heat radiations coming out of body.
9.         Nausea.
10.         Chest pain.
11.         Headache.
12.         Cramps in the abdomen.
13.         Feeling dizzy, tired or faint.
14.         Experiencing the feeling of unreality and detached.

One of the worst effect of these panic attacks is that you continuously thinks that there will be another attack like this. You may have fear of getting panic attacks again and again and you start avoiding such certain situations where they can occur.

CAUSES

Over-breathing, prolonged stress, activities that causes extreme body reactions that arises from exercise, excessive use of coffee, physical changes in the body due to any illness, and an unforeseen changes in the near surroundings. Factors such as genetics, major stress, attitude that is more responsive to stressor any unpleasant emotions.

RISK FACTORS

Panic disorder symptoms often appear in an early adulthood, and affects women more than men.

Factors that have a major contribution in developing panic attacks include:

1.        Family history about panic attacks or disorders.
2.        Any major life stress which can include a death of loved ones.
3.        Any traumatic event occurs in life for example a major car accident.
4.        Major incidents in one’s personal life like divorce.
5.        History of any childhood abuse.

If these panic attacks are left untreated, they can have a drastic effect on the human health physically as well as mentally. You will then always be scared of other such attacks and you started living in continues state of fear which will greatly affect your quality of life.

These are some of the drawbacks that can be linked with it:

·        Some specific phobias will be developed like fear of driving, sleeping etc.

·        You may start to avoid social gatherings.

·        You may face problems at your school, college or workplace.

·        Higher chance of indulging in depression, anxiety and other psychiatric disorders.

·        Increased risk of suicide or suicidal thoughts.

PREVENTION

There are no such ways for sure that can prevent panic attacks or disorders but by following some of the preventions can lower the chance of occurring these attacks.

1.         Following a vast range of therapies including medications, psychotherapy, stress management and relaxation techniques can help you to mitigate the chances of occurring panic attacks.
2.         Start treatment for panic attacks as soon as possible so that it can be stopped from getting worse and more frequent.
3.         Stick with your treatment plan that your psychiatrist recommended you.
4.         Get regular physical activity, which plays a vital role in coping with anxiety.

PHYSICAL EXERCISES

If you are breathing quickly during a panic attack then this can also help you to overcome the attack.

1.        Breathe in slowly and deeply through your nose.
2.        Breathe out slowly and gently through your mouth.
3.        Steadily counting 1-5 during the above breathing process might be helpful.
4.        Close your eyes and focus on your breathing.
5.        You will start feeling better in some time.

     There are some other DO’s that will protect you from panic attacks.

1.          Follow regular exercise routine, especially aerobic exercises. These will help in managing stress levels and refreshes your mood.
2.          Eat healthy and nutritious food which will help in stabilizing the sugar level.
3.         You must avoid alcohol, smoking and caffeine.
4.         Try Cognitive Behavioral Therapy (CBT). This will help you in changing your thinking process that are reinforcing the panic attacks.