Panic Attacks and Panic Disorder |Symptoms, treatment and self-help tips
If you experience a sudden increase in overwhelming anxiety and fear, you are accustomed to feel frightened. Your heart pound, you can not breathe, you may feel like you’re dying or going crazy. Without treatment, panic attacks can cause panic disorders and other problems. They may even withdraw you from normal activities. However, panic attacks can be cured and the sooner you ask for help, the better. With proper treatment and self-help, you can reduce or eliminate the symptoms of fear, restore self-confidence, and restore your life.
What is panic attack?
Panic attacks are intense waves of fear, characterized by unexpectedness, weakness, and fixed strength. Panic attacks often rupture in blue without warning and sometimes have no definite trigger. They may even occur when you are comfortable or asleep.
Many people experience recurrent episodes, but panic attacks can be a one-off symptom. Recurrent panic attacks are often triggered in certain situations, such as crossing a bridge or in public speaking, especially when the situation causes a panic attack. Generally, a panic-triggered situation triggers a physical strife or flight response to a situation that can not escape from a dangerous situation.
You can experience more than one panic attack, but otherwise you are perfectly happy and healthy. Or panic attacks can occur as part of another disorder, such as panic disorder, social phobia, or depression. Panic attacks can be treated regardless of the cause. There is a strategy to deal with symptoms as well as effective treatment.
Paula caused the first panic attack six months ago. She was in the office suddenly preparing her important job announcement when she felt the intense wave of fear. Then the room started to turn and she felt like she would throw it away. Her whole body was shaking, and she could not breathe, and her heart was beating in her chest. She grabbed her desk until the end of the episode, but she shook her deeply.
Paula fell into the next panic after three weeks and has since occurred frequently. She never knows when and where she will be attacked, but she is openly afraid. As a result, she was staying home from work without going out with her friends. She also does not take the elevator to her 12th floor office because of fear of being trapped when she has a panic attack.
Signs and symptoms of panic attacks
Signs and symptoms of panic attacks develop suddenly and usually reach a peak within 10 minutes. It rarely lasts for more than an hour, and it usually ends in 20-30 minutes. Panic attacks can occur anywhere, anytime. You can shop while shopping, walking the streets, driving in the car, or sitting on the sofa at home.
Panic Attack Symptoms include:
Dyspnea or difficulty breathing
Heart beating or racing heart
Chest pain or discomfort
Shaking or shaking
Unrealistic or out-of-bounds
Nausea or stomach disorders
Dizziness, blurry or faint
Numbness or tingling sensation
Hot or cold flash
Dying, losing control, fear of going crazy
Is it a heart attack or a panic attack?
Most of the symptoms of panic attacks are physical, and you may think that these symptoms are too severe to have a heart attack. In fact, many people suffering from panic attacks attempt to treat themselves as a life-threatening medical problem through repeated visits to the doctor or emergency room. It is important to rule out medical causes of symptoms such as chest pain, increased heart rate, or shortness of breath, but it is often overlooked as a potential cause other than the other.
Signs and symptoms of panic disorder
Many people experience one or two panic attacks without further episodes or complications, but there are few reasons to worry if it is you. Some people have panic disorder. Panic disorder is characterized by recurrent panic attacks, with major changes in behavior or persistent anxiety about future attacks.
You can suffer from panic disorder.
Experience unexpected and frequent panic attacks that are not tied to specific circumstances.
I worry a lot about other panic attacks.
I act differently because of fear. For example, you should avoid places that were previously panicked.
Panic attacks can last only a few minutes, but the impact of the experience can last a long time. If you have a panic disorder, a recurring panic attack gives you an emotional toll. Fear of fear and fear during an attack can have a negative impact on self-confidence and cause serious confusion in your daily life. In the end, this can lead to the following symptoms of panic disorder:
Expected Anxiety :
In a panic state, you will feel uncomfortable and nervous as you normally would. This anxiety comes from fear of panic attacks. This “fear of fear” appears most of the time and can be extremely ineffective.
Avoid whaling :
start avoiding certain situations or circumstances. This avoidance can be based on the belief that the situation to be avoided causes a previous panic attack. Or you should avoid places where you can not get help if you have difficulty escaping or have a panic attack. In extreme cases, avoiding phobias is a phobia.
Panic disorder with agoraphobia
Agoraphobia has traditionally been thought to involve fear of public spaces and open spaces. However, agoraphobia is now believed to develop as a complication of panic attacks and panic disorder. Although it can develop at any point, agoraphobia usually appears within one year of the first recurring panic attack.
If you are a satirical novel, you will be afraid of panic attacks in situations where escape is difficult or embarrassing. You may be afraid of panic attacks that can not be helped. Because of these fears, we begin to avoid more and more situations.
For example, you can avoid the following:
- Crowded with shopping malls and sports arenas.
- Cars, airplanes, subways and other forms of travel.
- Social situations, restaurants, or other situations where panic attacks are embarrassing.
- If it provokes panic, physical exercise.
- Certain foods or drinks that can cause panic, such as alcohol, caffeine, sugar, or certain medications.
- I go anywhere without a company of someone who makes you feel safe. In more severe cases, you may feel safe at home.
Causes of panic attacks and panic disorders
The exact cause of panic attacks and panic disorder is unclear, but the tendency of panic attacks occurs in families. It seems to be related to major shifts in life such as graduating from college and entering a job, marrying, or giving birth to a baby. Serious stress, such as a loved one’s death, divorce or unemployment, can also cause panic attacks.
Panic attacks can also be caused by health conditions and other physical causes. If you have symptoms of panic, it is important for your doctor to rule out the following possibilities:
- Mitral valve prolapse, minor heart problems that occur when one of the heart valves is not properly closed
- Hyperthyroidism (hyperthyroidism)
- Hypoglycemia (hypoglycemia)
- Use stimulants (amphetamine, cocaine, caffeine)
Help with self-help for panic attack
No matter how powerless and uncontrollable you can feel about panic attacks, it’s important to know there’s a lot you can do to help yourself. The following self-help skills can help you overcome panic.
Learn more about fear anxiety. Knowing more about panic can alleviate pain. Read about anxiety, panic disorder, fighting or flight reactions experienced during a panic attack. You learn that when you are in fear, your senses and feelings are normal and you do not go crazy.
Avoid smoking, alcohol and caffeine : These can all cause panic attacks in
susceptible people. If you need help kicking your cigarette habit, see How to quit smoking. Also, be cautious about drugs that contain stimulants such as diet pills or cold drinks that do not sleep.
Learn to adjust breathing : And ventilation cause many sensations (eg, lightness and tension in the chest) that occur during a panic attack. On the other hand, deep breathing can relieve the symptoms of fear. By learning how to control breathing, you can calm down when you begin to feel anxiety. And if you know how to control breathing, you will not be able to create a sense of fear.
Practice relaxation techniques : When practicing regularly, activities such as yoga, meditation and progressive muscle relaxation enhance the relaxation response of the body. It is the opposite of the stress response associated with anxiety and panic. And relaxation practices not only promote relaxation, but also increase the sense of pleasure and tranquility.
You can meet face-to-face with family and friends. When you feel isolated, you may get worse symptoms of anxiety, so please contact people you care about regularly. If you think you have no one to go back to, meet new people and find ways to build friendships.
Exercise regularly : Since exercise is a natural anxiolytic, exercise for at least 30 minutes on most days (three 10-minute sessions are equally good). Rhythm aerobic exercises, such as walking, running, swimming, and dancing, that move your arms and legs can be particularly effective.
Sleep well enough. Inadequate or poor sleep can worsen anxiety, so sleep 7-9 hours at night. If it’s a problem to be good at night, it can help you grow up well.