PANIC ATTACKS
What does a panic attack feel like?
A panic attack is a sudden attack of exaggerated anxiety and fear. Often, panic attacks occur without warning and without any apparent threat or danger. Some people may experience just one episode of panic attack, while others can have recurring episodes. Recurring episodes usually happen after a person is exposed to various events or situations that may “trigger” panic. While it is generally harmless, panic attacks can severely disable a person physically, emotionally and psychologically. In severe cases, panic attacks can lead to panic disorder.
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Who usually gets panic attacks?
Anxiety affects many people. It is believed that 10% of the total population is suffering from panic attacks, yet many are still undiagnosed or under-diagnosed. They tend to occur more on young adults. Females are twice as likely to have an attack as males. Often, there may be other members of the family who experience panic attacks or intense anxiety.
How to know if you're having a panic attack.
A panic attack can be identified with different signs and symptoms. They include increased heartbeat or palpitation, chest pain, hyperventilation or shortness of breath, stomach churning, upset stomach, trembling and shaking, muscle tension, sweating, dizziness and light-headedness, hot or cold flashes, tingling sensation or numbness, fear of dying, going crazy or losing control and feeling detached from one's surroundings.
The symptoms of panic attacks are similar to a heart attack. A panic attack is not dangerous, A heart attack, of course, can be very serious. It is best, therefore, to seek emergency medical help, especially if one experiences it for the first time.
What causes panic attacks?
Many
panic attacks occur without any apparent threat or danger. 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. An attack may occur when a person is exposed to various events or situations almost similar to the past that may “trigger” panic.
Stress is closely linked to panic attacks. Triggers include stressful life event as well as stressful working and living environment.
What to do during a panic attack.
Panic attacks peak from 5 to 10 minutes; it rarely lasts for more than half an hour. But during this time, you can experience discomfort such as those signs and symptoms mentioned above. Since the increased in heart rate is the main reason for experiencing other symptoms, it is important to take control of your breathing during an attack. Breathe slowly and deeply as you can. Breathe in slowly for 3 counts then hold your breath for the next 3 slow counts. Then, exhale for 3 slow counts.
Do this until you are calm. If you are able to stand, get up slowly and walk around. It is also helpful to breathe into a plastic or a paper bag. This allows you to re-breathe your carbon dioxide. Carbon dioxide helps correct the blood acid level that had been disturbed by excessive breathing.
While practicing deep breathing, try to focus your attention away from the cause of panic. Replace your anxious thoughts with happy ones. If available, do something that will occupy your mind such as working puzzles, word find puzzles, crossword puzzles, or listening to music--preferably somethings positive.
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