What is a panic attack?
A panic attack is a unexpected attack of exaggerated anxiety and fear. Many panic attacks can happen “out of the blue” and strike with no clear reason. Many people may face only one episode of panic attack, while others can have chronic episodes. In people with frequent panic attack episodes, this may indicate a connection between the panic and a place or situation. While it is usually harmless, panic attacks can severely disable a person physically, emotionally and psychologically. Panic attacks can even develop into the more acute type of panic disorder.
Who Do Panic Attacks Effect?
Many people are at risk of panic attacks. This disorder is so common that there are reports that as many as 1 in 10 people have difficulty with panic attacks. They typically occur more with young adults. Women are at a disadvantage over men with more females than males being prone to panic attacks. There is further data that panic attacks may be an inherited trait that runs in families.
How Can I Tell If I’m Having A Panic Attack?
There are different signs that suggest a panic attack. These signs may include raised heartbeat or palpitation, chest pain, hyperventilation or shortness of breath, stomach churning, upset stomach, trembling and shaking, muscle tension, sweating, dizziness and light-, hot or cold flashes, tingling sensation or numbness, fear of dying, going crazy or losing control and feeling detached from the surroundings.
Panic attack symptoms can mock the signs of a heart attack. The former is not dangerous, the latter can be deadly. It is a good idea to search for medical attention to make sure that it really is a panic attack and not something more perilous.
What cause an attack?
Often, there is no precise cause for panic attacks. However, attacks may be caused by past traumatic experiences such as death of a loved one, family conflicts, bad relationships, divorce of parents, car accident, public humiliation, etc. At times attacks come about when a person is exposed to a place or situation that reminds them of a past conflict.
Stress is closely connected to panic attacks. Stress in the home or at the job can all contribute to panic and anxiety. Genetics is also thought to cause an attack.
What to Do In A Panic Attack
Panic attacks may be between 5 and 10 minutes long on average. Rarely they can last as long as half an hour.Most of the above symptoms might be present. When you are having a panic attack, your heart rate increases. For this reason, controlled breathing is important. You should be taking slow, deep breaths. Count to 3 while breathing in and count to 3 while exhaling.
Just breathe in this way until you become calm. If you are able to stand, get up slowly and pace around. The old fashioned “breathe in to a paper bag” approach works for many. With the paper bag, you’re inhaling more carbon dioxide. Carbon dioxide helps fix the blood acid level that had been disturbed by excessive breathing.
Make sure to clear your mind of the immediate stress while doing this exercise. Substitute your anxious thoughts with joyful ones. If available, do something that will entertain your mind such as solving puzzles and playing word games.
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Tags: Anxiety, anxiety attack, Lifestyle, Panic, panic attack, psychology, self help, stress
