Symptoms of panic attacks and how to deal with them?

What is a panic attack?

A panic attack is an attack of sudden fear and severe anxiety for no apparent reason. The origins of panic disorder are not entirely clear. However, it is believed that the disease is genetically predetermined and affects the fairer sex more often. Women are more susceptible to panic attacks and suffer from this disorder 2-3 times more often than men.

Panic attacks cannot lead to death, even though that is the feeling that most often accompanies them. The more often the attacks occur, the worse the quality of life becomes. People who repeatedly experience panic attacks become increasingly anxious and subconsciously try to avoid places or situations where and when they succumbed to fear. Those who have ever experienced a nighttime panic attack subsequently experience sleep disorders.

What are the symptoms of a panic attack?

A panic attack is a case of fear with a sense of imminent death or anxiety, accompanied by certain symptoms. The most common are: palpitations and pulse, sweating, chills or fever, tremors, shortness of breath and choking, dizziness, fainting, fear of death, and others. If 4 of these symptoms are present, a panic attack can be said to be a panic attack.

What to do in case of a panic attack?

The most important thing to do during a panic attack is to divert your attention. Any method of distraction will do. If the attack caught you in a public place, you can clench and unclench your fists, rub your earlobes, or step from foot to foot. If panic strikes at home, try playing music or doing household chores: washing the dishes, dusting. Any activity that involves muscle work and requires attention will do.

Since a panic attack is accompanied by palpitations and a feeling of stuffiness, it is not unreasonable to take a couple of sips of water and concentrate on your breathing. It is best to learn a few techniques that will quickly relieve the tension. In case of an attack, start with the exhalation - slow it down, and your heart rate will slow down, too. The ratio of the length of the inhale to the exhale should be 1:2. You can experiment and choose the technique that works for you. Distracting yourself from panic can also help your smartphone. Games, social media - all these things will switch your attention and distract you from your panic attack.

How is normal anxiety different from a panic attack?

The mechanism that triggers a panic attack is not unlike that which triggers normal anxiety - both are psychophysical reactions to danger. The difference is that a panic attack is a reaction to danger in the absence of danger. Nevertheless, false alarm triggers the same cascade of reactions as normal alarm - the sympathetic system is activated, adrenaline is released.

Panic attacks can occur against a background of excessive physical exertion, overexertion and exhaustion, as well as abuse of stimulants and alcohol. Stress and unresolved conflict situations can also provoke an attack. Lack of awareness of one's own experiences and feelings, a tendency to avoid negative emotions and to ignore them also increase vulnerability to panic disorder.

What should I do to prevent a panic attack from turning into a panic disorder?

Panic disorder is characterized by a number of symptoms, one of which is a panic attack. In order to be diagnosed with panic disorder, the panic episodes must have been constant for a month and not be associated with threats, dangers or medical conditions. In addition, the attacks must be accompanied by the following symptoms: anxiety about the recurrence of attacks, loss of self-control, and abrupt changes in behavior.

How do I treat panic attacks and when should I see a specialist?

It is obligatory to see a specialist for recurrent panic attacks. Therapy is chosen individually and usually includes psychotherapeutic work and drug therapy. Psychotherapy involves a variety of techniques aimed at recognizing and understanding the causes of the problems, learning how to cope with the symptoms of the illness, and relaxation methods. Psychotherapy can take the form of individual meetings with a psychotherapist or in the form of group sessions with other patients. Drug therapy for panic disorder is carried out with a variety of drugs that help reduce anxiety and fear. Prescribing, dosage adjustment and cancellation of treatment should always be carried out under the supervision of a doctor.

Modern neurotechnologies can also help in the therapy of panic attacks. Techniques of neurofeedback training have been developed for patients with panic disorder. During the trainings, patients learn to manage their emotional state, new neural connections are formed, and anxiety levels are reduced. In addition to professional̆ help, lifestyle plays an essential role in the treatment and prevention of panic attacks. Try not to abuse alcohol and caffeine, get more rest, do sports, preferably yoga.