Do you suffer from panic attacks? If so, you are not alone. Approximately 5% of the US population will experience a panic attack at some point in their life, with women being more likely than men to be affected by them. But how can you manage them?
What is a Panic Attack?
A panic attack is a sudden surge of intense fear or anxiety that can last for a few minutes or even up to an hour. It causes a variety of distressing physical, emotional, and mental symptoms. So let’s further explore the condition.
The Common Symptoms of a Panic Attack
• Chest Pains: You may feel a sense of tightness in your chest and have difficulty breathing. This can be terrifying, as it feels like you are having a heart attack.
• Profuse Sweating: You may start sweating heavily, regardless of the weather or activity level. This can be uncomfortable if it happens in public.
• Racing Heart: Your heart may start beating faster and harder than normal, which can lead to feelings of dizziness and lightheadedness.
• Feeling Weak and Dizzy: As your blood pressure drops, you may feel lightheaded, weak, or even faint. You may also have trouble catching your breath. This can be especially frightening if you are driving or working at heights.
• Trembling and Chattering Teeth: You may begin to sweat and tremble uncontrollably, which could lead to chattering teeth. Alongside this, you may experience feelings of nauseousness and a sensation that “something terrible is going to happen.”
What Triggers a Panic Attack?
Major lifestyle stressors
Are you going through a stressful time in your life? If so, your panic attack may be triggered by this. For example, significant life changes, such as moving, starting a new job, or having a baby, can all lead to increased stress levels and, consequently, a panic attack.
Genetics
If you have a family history of these attacks, you are more likely to experience them yourself. This is because hereditary factors may predispose people to panic attack disorder.
Substance abuse
If you are a substance abuser, you are at a higher risk of developing these attacks. Alcohol and drug use can trigger the onset of a panic attack, as can withdrawing from these substances abruptly.
Anxiety disorders
Do you suffer from anxiety disorders? If you suffer from an anxiety disorder such as generalized anxiety disorder or social phobia, you are more likely to experience these attacks. This is because people with anxiety disorders often fear having a panic attack, which can trigger one.
Previous traumatic events
If you have experienced a traumatic event in your past, such as a car accident, assault, or natural disaster, you may be more prone to these attacks. These events can lead to post-traumatic stress disorder (PTSD), which increases the risk of panic attacks.
4 Techniques to Stop a Panic Attack
1. Deep Breathing
One of the best ways to manage a panic attack is deep breathing. When experiencing a panic attack, your body is in “fight or flight” mode, and your breathing becomes rapid and shallow. This can make the attack worse. By consciously slowing down your breathing and taking deep breaths, you can bring your body back to a more relaxed state.
2. Progressive Muscle Relaxation
Progressive muscle relaxation is another effective technique for managing a panic attack. By simply tensing and relaxing the muscles in your body, you can bring yourself back down to a more relaxed state. Deep breathing and progressive muscle relaxation will also slow down your rapid heart rate.
3. Practicing Mindfulness
Mindfulness is a technique that involves being aware of the present moment without judgment. For example, when you are experiencing a panic attack, it can be helpful to focus on your breath and the sensations in your body. This will help you ground yourself and focus on the here and now.
4. Medication
If you are currently taking medication for a diagnosed disorder, such as depression or anxiety, you should continue to take this. Some of these medicines include SSRIs and benzodiazepines. However, be sure to talk to your doctor before starting any new medications or supplements that claim to help with these attacks.
Conclusion
Panic attacks can be a very frightening experience. However, you can manage them more effectively by using some of the techniques listed above. Remember to talk to your doctor if you are experiencing regular attacks, as they may refer you to a therapist or help you find an underlying cause of the condition.
