About Panic Attacks
Panic attack, as the words indicate, is a sudden yet extreme fear. It can be described in two important ways, "abrupt" and "intense fear". When in this condition, you are emotionally unstable. This can lead to change in behavior from normal to eccentric. Panic attack is brought about by anxiety or fear of losing control over the physical and emotional aspect of the person. This problem can physically and mentally weaken a person, a panic attack results in a feeling of absolute helplessness. When you are encountering panic attacks on a regular basis with short intervals in between, it can be considered a panic disorder.
Symptoms a of panic attack can be a combination of this wide variety of conditions: shortness of breath, rapid breathing, heavy pounding of your heart, chest pain, and tightness in throat that can lead to choking and difficulty in swallowing. Nausea is another symptom of panic attack in which there can be abdominal cramps, dizziness and the urge to vomit. Hands and feet became cold accompanied by numbness and tingling sensations in the same area. A panic attack is like losing control of everything, and may even include the fear of sudden death. Other mental conditions including depression and phobias can be associated with panic attacks. Attacks can strike not only when you are alone or at a specific time of the day, but anytime, anywhere, even in your sleep.
The cause of panic attacks is not well established by scientists and medical researchers, but the probability that panic attacks are genetic is being considered especially if family members are affected. There doesn't even have to be a certain stressful situation or stimulus that causes the panic attack, because it can happen even without a specific trigger. This is because there is an imaginary or subconscious life-threatening situation that triggers systems of the body that cause panic. A serious illness can also initiate panic attack, but this isn't applicable to all cases. Phobias can be a cause of panic attack and once the cause of the phobia disappear, panic attack may eventually subside. It can also be a result of side effects from new medications or from prolonged medication. Therefore the cause of panic attack cannot be determined readily, because different people react differently in a specific or the same situation.
Examination and assessment of your health condition by a certified doctor can only determine whether you are suffering from panic attacks or a panic disorder. Having to consult an expert like a psychiatrist and psychologist is advised for this particular condition.This is the best thing to do and can be beneficial to you, because there are some serious medical conditions with the same symptoms, so you want to know for sure that you don't have a different medical problem that requires treatment. There are panic attacks that can be cured through medications, but there are some cases that need a behavioral therapist or a combination of both. Lifestyle changes can also help lessen panic attacks. Lastly, there are panic attacks that can be resolved by simple breathing exercises and relaxation techniques.
What Are Panic Attacks?
Having experienced a sudden feeling of your heart racing, sweating hands, short and rapid breathing, hot flushes, dizziness and overwhelming fear, you should consider the possibility that you are suffering from a panic attack. Panic attacks are so umpleasant, they can cause you to change routines in your life to avoid one from happening again.
Panic is a normal way of responding to an impending danger and signals your body to get ready to avoid any harm. Panic attack, on the other hand, is often called fight or flight response because it is a physical reaction to stressful stimulus or situation. However, when panic attacks occur often without a life threatening stimulus, then it is considered as panic disorder.
The following symptoms are common in a panic attack:
-Rapid heartbeat
-Difficulty in breathing resulting to chest pain
-Nausea or Dizziness
-Excessive sweating
-Shaking or trembling of hands and feet
-Hot flushes or chills
-Having the thought of dying or going crazy
What causes a panic attack?
Stress is not only caused by physical hazards. It can also be caused by any of our activities that are considered as non-threatening to us. But too much stress can be harmful to our body and can stimulate panic attack - stress that is brought about by major events in our lives, like a loss of a loved one, changes in our lives such as new job or a big move. While ordinary stress can lead to anxiety, panic attacks, when occurring regularly, may be considered as a panic disorder.
It is important to seek the aid of professionals like doctors expert in this field or a psychiatrist when experiencing symptoms of panic attacks. Because the symptoms resemble other mental problems like too much stress, they cannot be directly related to panic disorder. Physical causes cannot also be directly associated with panic attack and panic disorder.
Unfortunately, most of the patients with panic attack mistakenly regard their condition as other health problems and seek the wrong treatment from what they believe is their condition. In some cases, people change their way of life, and suffer physical and psychological effects, only to accommodate the onset of panic attacks. That is why proper diagnostic procedures must be done - so the condition can be effectively treated.
Can Panic attack be treated?
Treatment of panic attack should be initiated by a physician or a psychiatrist to properly diagnose the symptoms and differentiate it from other related mental conditions which also have the same symptoms. Phobias of encountering panic attacks in public places should be also treated. A combination of both medications and therapy is most effective in the treatment of panic attacks and other related phobias. Fortunately panic disorder responds well to proper treatment which enables one to live life a normal and healthy life.
Causes of Panic Attack
A panic attack is described as sudden and spontaneous. It sometimes occurs without showing a definite cause. It may happen in the most unexpected time without any warning - when you are alone and doing nothing, like relaxing and sleeping or in the midst important work with people, or occurring while doing the normal routines in your life like driving, shopping, or even while inside an elevator. You may not have any idea what is happening to you. Panic attacks may also be encountered when you are under too much stress or in a fearful situation that you cannot face or prevent from happening. It does not even matter whether it is real, just an imagination or only anticipation.
According to the American Psychological Association, a panic attack is a sudden urge of overwhelming fear, without any warning. It is common that people get stressed out. Panic attacks are commonly triggered by stress but with greater intensity and suddenness. Panic attacks can be most distinguished by intense fear and abruptness.
Panic attacks may also be associated with genetic factors most especially among immediate family members. There is a great possibility that you may inherit the same condition if a parent or sibling suffers with these attacks. Changes in your life that can be considered a major turning point, whether stressful or joyful like marriage, divorce, death or a loss of job can trigger the occurrence of panic attacks.
People mistakenly think they are suffering from an anxiety disorder when experiencing panic attacks. You should remember that intense anxiety causes panic attacks. In some cases, it can happen. This is because people with anxiety disorder usually have a symptom of panic attack. But the difference is that a panic attack is usually sudden and short-lived, while anxiety disorder, on the other hand, gradually develops and remains as a constant bothersome condition for a longer period of time. Since panic attacks and anxiety disorders can be related to each other treatment of either one of them may benefit both.
Research experts in this field are seeking a common trigger in determining the causes of panic attacks but the results so far are not conclusive. But there are important points that should be considered concerning the causes of panic attacks. One is that panic attacks in some cases is genetically proven and another is that panic attack may be due to malfunction of a particular system of the body or that there are imbalances in the way the body functions. They also determined that there are psychological factors that cause panic attack including various irrational fears and intense stress that comes from heartbreaking grief or loss.
Panic attacks may be a serious condition or not, but what is important is that the proper treatment on the determined causes should be administered by experts or professionals in this field. Early treatments of the causes are essential to be able to function normally.
Symptoms of Panic Disorder
Adults with mental health problems have usually encountered stressful situations in their life such as raising their children, divorce, or death of a spouse. These situations influence their present life significantly. Anxiety disorder is one of the most common mental health problems in the society today. There are five kinds of anxiety disorder, including panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, general anxiety disorder and phobias.
Panic disorder is described as chronic, with repeated and sudden panic attack. It could be a fear of impending danger even without any stimulus related to this. Irritable bowel syndrome is also associated in patients with panic disorder. After every attack patient worry over the next panic attack that will happen. On the other hand, panic attack is considered to be a symptom of several forms of anxiety disorders, and is described as disabling and distressing. Often, people with panic attack use alcohol to relieve stress.
The occurrence of panic disorder is usually in the late teen or early adulthood stages of life where in they are more unyielding to the changes they encounter. There are some cases when panic disorders occur in childhood. Women are two times more prone to having panic disorder than men and it can also be genetic in nature. It was also estimated that one to two percent of Americans suffers from panic disorder.
Since panic attacks are a symptom of panic disorder, it is essential to be familiar with the signs of having a panic attack. Patients may experience all of the symptoms or just a combination of two or more.
-Heart heavily pounding accompanied by chest pain or like having a heart attack
-profuse sweating
-shortness of breath
-choking sensation
-nausea with abdominal pain
-chills or hot flushes
-a fear of loosing control or having the thought of dying
-numbness
-trembling and shaking of hands and feet
-being disconnected to oneself and to reality
Symptoms of panic attack must be consulted to a health professional to be able differentiate the symptoms from other mental and physical conditions.
Treatment of panic disorder must be done by health professionals depending on their diagnosis. Usually medications or psychological rehabilitation is suggested or a combination of both is considered more effective. The doctor's prescription will depend on age, overall health, medical history and the severity of the disease. Relaxation techniques and biofeedback or controlling muscle tension may also be included in the treatment plan and procedure.
People with panic disorder try to avoid situations or events that stimulate the attacks. Like for example if they are not comfortable being in a crowded places, they should try to stay away from public places like shopping malls and usually exclude themselves from parties, concerts or any gathering. Panic attack can also affect working situations; stressful working condition can lead to hypertension, irritable bowel syndrome and chronic fatigue.
Panic disorder can make a big change in a person's life, usually the physical, emotional and social aspects are all affected.
Prevention of Panic Attacks
Panic attack can be prevented in one way by determining what stimulated the condition so the next encounter can be avoided. But some panic attack may be hard to prevent when there is unknown cause.
Phobias can cause panic attack. That is why avoiding the object or situation that causes the phobia helps to prevent panic attacks. Panic attack can result in various symptoms including hyperventilation or rapid breathing, in which there is shallow but fast breathing leading to fall in the concentration of carbon dioxide in the blood which in turn causes numbness in the limbs, nausea, and dizziness. It also results in headache or even fainting. In this case, preventing hyperventilation can also lessen the severity of the panic attack. Hyperventilation can be treated by breathing through a brown paper bag. Breathing from the diaphragm rather than chest breathing is an effective way to control and slow down breathing.
Prevention of fear that causes panic attack should also be seriously considered. There are different types of fear that can be associated with panic attack: fear of loosing control, fear of going crazy or becoming mad, fear of dying and even fear of fear itself. It is important to get rid of the particular fear first to prevent panic attack.
Regardless of the cause of panic attacks, doctors and other professional experts in this field mainly suggest three method of preventing panic attack, which are medications, CBT or cognitive behavioral therapy, and relaxation techniques.
Doctors try to treat the symptoms of panic attack by prescribing Benzodiazapines, and anti-depressants - particularly SSRIs or selective serotonin reuptake inhibitors. These medications are effective in the treatment of anxiety, depression and phobias that may stimulate panic attack. Cognitive behavioral therapy, on the other hand, uses the method of symptom induction, where in the patient is intentionally exposed to the situation or stimulus that causes the panic attack. However, a combination of both medication and therapy is most effective in preventing panic attacks.
Relaxation techniques are extremely helpful in preventing panic attacks accompanied by meditation techniques which can result in a positive outlook on life and help overcome imaginary fears. Regular exercise and eating meals with fresh vegetables could also help prevent panic attacks. Avoiding processed food, stimulants, caffeine, cigarettes, alcohol and other intoxicants, is strongly recommended. Monitoring and maintaining the right level of blood sugar in the body is also advisable in preventing panic attack.
Communication with close friends and family members about your emotional problems and fears is an effective way to prevent the onset of panic attack. Through communication you will prevent the build up of strong emotions or feelings inside yourself that can make your condition worse. Lifestyle changes to improve your over all physical and mental health will also be helpful. The faith of having the ability to cope with problems that comes your way will be the very important also in preventing panic attacks.
Breathing Exercises for Panic Attacks
People suffering from panic attacks will experience various symptoms, which are exhausting, dangerous and can even change their lifestyle. Breathing exercise is the most common first aid for people having a panic attack. The main goal of the exercise is to learn how to control the breathing process of the person. With this simple procedure they can better manage panic attacks.
The steps involved in these breathing exercises may seem difficult especially for the person suffering from the panic attack. But once he understands that the exercise is indeed helpful, he will be more likely to do the exercise during each panic attack episode. Breathing exercise are most often used by therapists in treatment of patients with anxiety and panic disorders because it is proven to prevent and stop the attacks.
Breathing from the diaphram
Breathing is something people do unconsciously. The most natural way of breathing is from diaphragm and is how all babies breathe. We only begin to breathe unnaturally when we get older and our lives fill with fears and stress. Breathing from the diaphragm is important in managing a panic attack and once you get used to doing it, you will be breathing in this manner again without even knowing it.
To determine that you are breathing naturally from the diaphragm, place one hand over your chest and the other hand over your belly. While you breathe in and breathe out, you should feel your chest not moving and your belly must be moving up and down while you take in and let out the air. Breathing out should be like letting all the air out of your system, and the rate you breathe should be slow, steady, and even. You should take your time when re-learning this kind of breathing and should check that the belly is moving slowly and naturally.
While doing diaphragm breathing, if you discover that your chest is moving more than your belly, put some pressure on your chest to remind you that you are not doing it right. Breathing must be done naturally without any effort of forcing yourself to breath. You must also take into consideration that when you feel dizzy and light-headed you should stop and take a rest, and repeat the procedure when you can and when you are ready.
When experiencing a panic attack, a person may tend to breathe rapidly and hyperventilate, resulting in nausea and struggling to breathe. When having a panic attack you should just remember the proper way of breathing and if you are not doing it right, immediately breathe in and out the right way. When you get used to breathing from the diaphragm, you will have better control over your attacks.
Medications May be the Best Treatment for Panic Attacks
A panic attack is brought about by encountering extreme fear, feeling helpless and uncontrollable. Panic attacks can happen for a short period of time ans pass quickly or they can linger and reoccur.
A panic attack may be characterized by a single symptom like shortness of breath. But it usually includes a wide variety of symptoms. You may experience palpitations, in which you feel your heart pounding very fast, resulting in chest pain, excess sweating that can dehydrate your body, and throat tightening and possibly even choking.
You may feel uneasy because of confusing sensations that you are experiencing, including nausea or feeling of dizziness and an impulse to vomit brought about by sickness in the stomach similar to indigestion, that you might want to relieve by going to the restroom. A combination of these symptoms can be considered a panic attack. After symptoms subside, the panic attack may leave you completely tired and weak, which is a natural characteristic of this condition.
People suffering from a panic attack experience different symptoms. It all depends on how each person reacts when encountering a particular stimuli or situation. Basically a person should point out a specific situation or stimuli that initiate the panic attack, to be able to know how to manage and avoid attacks when exposed with the same situation or stimuli.
Attempting to control symptoms without even knowing how to manage uncontrollable functions of the mind and body will be useless and impossible. In this case however, there are tips to follow to help you manage panic attacks.
The first thing that you need to be aware of is that panic attack, when it occurs, can scare you - with an intense fear that is unrelated to what you expect as reality. But actually symptoms of panic attack cannot do any harm to you, when you know how to handle this condition. Diaphragmatic breathing is an important way of controlling symptoms of panic attack like hyperventilation. It is breathing from the diaphragm and not chest breathing. Relaxation techniques must also be learned accompanied by breathing exercise to de-stress and calm your mind and body. In this technique, you will know how to deal with provoking situations that trigger the symptoms of panic attack and how to relax the muscles of the body. Seeking the aid of a cognitive behavioral therapist is another way of controlling the symptoms of panic attack. The therapist will teach you of ways to control the attacks by basically exposing you first to the situations that initiate the problem and gradually helping you to overcome the symptoms.
Medications can help control panic attack but side effects must be seriously considered. Meditation can provide better and longer lasting solutions and can be more beneficial and effective than other forms of treatment. If you know the proper techniques in controlling panic attacks you will hopefully be able to bring them under control a lot quicker and maybe even avoid them totally.