Panic attacks are episodes of overwhelming fear occurring spontaneously and for no apparent reason. There’s often a sense of foreboding unrelated to any external reality. Lasting about thirty minutes, the heart races and the sufferer may think he’s having a heart attack.
Physical symptoms include rapid heart rate, dizziness, shortness of breath, hyperventilation, chest pain, abdominal cramping, headache, hot flashes, chills, sweating, nausea, trouble swallowing. Many of these symptoms can be indicative of a life-threatening emergency. It’s important to have a physician check for medical issues.
Medical conditions need to be ruled out. Hypoglycemia and hyperthyroidism can be the cause of anxiety attacks. When the underlying condition is treated, the anxiety disappears. Withdrawal from illegal drugs and addictive prescription medications can be accompanied by terrifying anxiety. Some prescription medications list anxiety and nervousness as possible side effects.
Sometimes a panic attack is a once in a lifetime event. Panic Disorder is a chronic condition of recurring panic attacks affecting a person’s ability to live a normal life. Worrying when the next episode of terror will happen can lead to depression, substance abuse, avoidance of social situations, phobias, even agoraphobia, a fear of leaving the home. Avoidance leads to a growing list of places and situations to avoid. The sooner this disorder is diagnosed, the shorter the path to recovery.
The cause of this chronic condition is unknown. There’s probably a genetic component but some sufferers experience recurring anxiety and terror after a traumatic event such as a mugging, robbery, death in the family, or a serious accident. For these individuals it seems to be a learned response, triggered by situations not obviously or directly related to the traumatic event.
If you’re having repeated attacks try to find your triggers. Notice what you were doing before every attack. Write this information down and have it ready for your doctor. Once physical causes have been ruled out there are 2 main approaches to managing this condition. Medication, usually some type of sedative, may be prescribed. Also your doctor may refer you to a psychiatrist or psychologist who will help you identify triggers, and practice skills for dealing with an attack.
The three basic coping strategies are distraction, relaxation, or meditation. Distraction works because your brain can’t panic while it’s focused on problem solving. Solving a puzzle or math problems, or counting backwards can shift your mind to another level. Walking or jogging is distracting and relaxing and helps the body release endorphins, a natural sedative. Relaxation techniques focus on breathing and conscious tensing and relaxing of the muscles. The focus of meditation is to relax the mind, stopping the cycle of fearful thoughts.
At home, stick to your treatment plan. Support groups can be helpful. Avoid caffeine, alcohol, and illegal drugs as these can be triggers. Practice stress management and relaxation. Physical activities like aerobics have been shown to have a calming effect.
Recurring panic attacks are not just nerves or stress. Two thirds of individuals having a panic attack will develop Panic Disorder requiring treatment, and half of those will develop clinical depression. Effective treatment eliminating the symptoms and depression is possible and should be the goal.
Steve Pavilanis can teach you how to stop a panic attack naturally and effectively. A former anxiety patient, he wrote a book about anxiety and today teaches people just like you natural anxiety relief techniques that really work.