What is the definition of a panic attack?
A panic attack is an extreme surge of terror that comes on suddenly and is devastating and immobilizing. Your heart is racing, you're gasping for air, and you may believe you're dying or going insane. Panic episodes often happen out of nowhere, without warning, and with no obvious cause. They can happen even when you're at ease or asleep.
A panic attack might be a one-time occurrence, but many people have them more than once. A specific event, such as crossing a bridge or speaking in public, can often provoke recurrent panic attacks, especially if the situation has previously sparked a panic attack. The panic-inducing situation is usually one in which you feel threatened and helpless, activating the fight-or-flight response in your body.
You may have one or more panic attacks while remaining generally happy and healthy. Your panic episodes could also be a symptom of another condition like panic disorder, social phobia, or depression. Panic episodes can be treated regardless of the cause. There are methods for reducing or eliminating panic symptoms, regaining confidence, and regaining control of your life.
Symptoms and indicators of a panic attack
A panic attack's signs and symptoms appear suddenly, and they usually peak within 10 minutes. They rarely last more than an hour, with the majority of them lasting only 20 to 30 minutes. Panic attacks can strike at any moment and in any place. You may have one while shopping, going down the street, driving your car, or even sitting at home on the couch.
Symptoms of a panic attack include:
1.Hyperventilation or shortness of breath
2.Pain in the chest or a beating heart
3.Discomfort or pain in the chest
4.Shaking or trembling
5.The sensation of choking
6.Feeling disconnected or unreal from your surroundings
7.Sweating
8.Nausea or stomach pains
9.Feeling light-headed, dizzy, or faint
Feelings of numbness or tingling
10.Flashes of heat or cold
11.Pain of death, loss of control, or going insane
Panic disorder signs and symptoms
While many people have one or two panic attacks without any subsequent episodes or complications—and there's no need to be concerned if that's the case for you—some people develop panic disorder. Panic disorder is defined by a pattern of panic episodes that are accompanied by significant behavioral changes or a persistent fear of having further attacks.
If you have frequent, unprovoked panic episodes that aren't related to a specific scenario, you may have panic disorder.
Have a lot of anxiety about having another panic attack.
Because of the panic attacks, you're acting differently, such as avoiding places where you've previously panicked.
Tips for dealing with panic attacks on your own
It's vital to remember that no matter how weak or out of control you feel about your panic attacks, there are numerous things you can do to help yourself. The following self-help approaches will greatly assist you in overcoming panic:
Find out more about panic attacks and anxiety. Simply becoming more knowledgeable about panic can help you feel better. Learn about anxiety, panic disorder, and the fight-or-flight response that occurs during a panic attack by doing some research. You'll discover that the sensations and feelings you experience when you panic are normal and that you're not going insane.
Smoking, alcohol, and caffeine should all be avoided. All of these things can cause panic attacks in persons who are prone to them. If you need assistance quitting smoking, go to How to Quit Smoking. Also, be cautious of stimulant-containing prescriptions, such as diet pills and non-drowsy cold medicines.
Learn how to keep your breathing under control. Many of the feelings that occur during a panic episode are exacerbated by hyperventilation (such as lightheadedness and chest tightness). Deep breathing, on the other hand, can help to alleviate panic feelings. You can calm yourself down when you start to feel stressed by learning to control your breathing. You're also less likely to create the sensations you're afraid of if you know how to control your breathing.
Exercise on a regular basis. Exercise is a natural anxiety reducer, so make an effort to move for at least 30 minutes most days (three 10-minute sessions is just as good). Rhythmic cardiovascular exercise that demands both arm and leg movement, such as walking, jogging, swimming, or dancing, can be particularly beneficial.
Make sure you get enough restorative sleep. Sleep deprivation or low quality can exacerbate anxiety, so aim for seven to nine hours of restorative sleep each night. If getting a good night's sleep is a difficulty for you, these sleeping suggestions can help.
