This is quite a personal thing for me to write about. And really serious. So, if you are looking for something fun, then scoot for today. Thank you. :*
I get Panic Attacks when I am stressed out. persists for a few minutes usually and even for a couple of hours on a bad day. It’s the onething that I really dread.
People generally freak out so much during a panic attack that they end up sick. That’s not how it should be dealt with. If you do not know what exactly it means, or you have panic attacks and can’t deal with it or you see someone who might have one, this might just help you to get through the phase.. 🙂
What is Panic Attack?
Panic attacks, also known as anxiety attacks, are periods of intense fear or apprehension, of sudden onset, accompanied by at least four or more bodily or cognitive symptoms (like, heart palpitations, dizziness, shortness of breath, or feelings of unreality) and of variable duration from minutes to hours. Panic attacks usually begin abruptly, may reach a peak within 10 to 20 minutes, but may continue for hours in some cases. Panic attacks are not dangerous and should not cause any physical harm.
The effects of a panic attack vary. Some, notably first-time sufferers, may call for emergency services. Many who experience a panic attack, mostly for the first time, fear they are having a heart attack or a nervous breakdown. Common psychological themes associated with panic attacks include the fears of impending death or loss of sanity; depersonalization is relatively common.
Signs of Panic Attacks:
Racing heart, feeling weak, dizzy or faint, tingling and numbness on fingers and hands, sense of terror, or impending doom or death, feeling sweaty or having chills, chest pain, breathing difficulties, feeling of loss of control, nausea and abdominal distress and trembling or shaking are the major signs of a Panic Attack.
Now one should get over it as soon as possible or else it might worsen.
It is not clear what causes panic disorder. In many people who have the biological vulnerability to panic attacks, they may develop in association with major life changes (such as getting married, having a child, starting a first job, etc.) and major lifestyle stressors. There is also some evidence that suggests that the tendency to develop panic disorder may run in families. People who suffer from panic disorder are also more likely than others to suffer from depression, attempt suicide, or to abuse alcohol or drugs.
Getting panic attacks is not something that you should hide or be ashamed of. And just because you get panic attacks that doesn’t make you crazy or mentally ill. Don’t let people make you believe something which is not true. Panic Attacks are curable and if you have it for more thana few hours, then you should consult a doctor.
Causes of Panic Attacks:
Traumatic Life Experience: A trauma, such as bereavement, can sometimes trigger feelings of anxiety and panic, These feelings may be obvious soon after event the or they maybe triggered unexpectedly years later.
Genetics: Having a close member with panic disorder is thought to increase a person’s risk of developing it. However, the precise nature of the risk isn’t known.
Neurotransmitter: Neurotransmitter are chemicals that occur naturally in the brain. It’s thought that an imbalance of these chemicals may increase your risk of developing conditions such panic attacks.
Increased sensitivity to carbon dioxide: Some experts believe that panic disorder is linked to an increased sensitivity to carbon dioxide. Breathing in air with high carbon dioxide levels can bring on panic attacks, and breathing techniques can help to relieve or stop panic attacks.
Catastrophic thinking: Another theory is that people who experience panic attacks tend to focus on minor physical symptoms and interpret them in a catastrophic way. This triggers a nervous system response that cause the panic attack.
These are some of t causes of panic attacms around the world. I hope this gives you some knowledge about what Panic Attack is, it’s symptoms and how it is caused. Fortunately panic attack has got remedies too. Now let me tell you about that so you may know how to handle one.
Overcoming a Panic Attack:
It’s never a bad idea to consult a professional for your treatment. There are proven techniques that can help reduce the frequency and severity of your panic attacks, and even some of the home remedies listed below work better when you can be observed by someone that can help if your anxiety becomes too overwhelming.
Similarly, you should always visit your doctor before starting any panic attack treatment. Physical causes of panic attacks are very rare, but unless you visit a doctor, you’ll always have that nagging feeling in the back of your mind that your panic attacks represent something else – some type of health problem. Seeing a doctor relieves some of this anxiety. But be warned, many people still convince themselves that the doctor is missing something, so don’t expect seeing a doctor to take all of your anxieties away.
Finally, not all home remedies stop panic attacks altogether. Some simply reduce the severity or the frequency. But if your panic attacks are less severe, you’ll fear them less, and if you fear them less you’ll be less prone to future panic attacks.
The following are some effective home ways to treat panic attacks:
The first thing you need to do is re-train your body to breathe in a more efficient manner, and learn how your breathing affects your panic attacks.
Numerous studies have shown that most panic attack symptoms come not from adrenaline, but from hyperventilation. Hyperventilation is when your body releases too much carbon dioxide. It usually occurs because you’re breathing too quickly, but in some cases it can occur because you’re breathing in too much oxygen.
Many people with panic attacks either breathe fast because they’re in the middle of “panicking,” or they try to take very deep breaths because they feel that they need to. What makes matters worse is that one of the symptoms of hyperventilation is feeling like you cannot get enough air – this causes you to naturally want to breathe more, and unfortunately this makes hyperventilation worse. Other symptoms of hyperventilation play a key role in panic attacks:
Chest pains.Lightheadedness.Shortness of breath.Muscle weakness and tingling.Difficulty concentrating.Rapid heartbeat.
Anyone that has had a panic attack recognizes these symptoms, and that’s why it’s so important to control and prevent hyperventilation. You can do this in two ways:
Slower Breathing – Right when you think you’re going to have a panic attack, train yourself to slow down your breathing. Breathe in for at least 5 seconds, hold for 2 or 3 seconds, and breathe out for at least 7 seconds. Make sure you’re breathing in through your nose and either out through your nose or out through pursed lips like you’re whistling. These won’t prevent panic attacks, but they’ll make them far less severe.
Retraining – You should also take time out of your day to practice this type of breathing method even when you don’t have a panic attack. Panic attacks and anxiety train your body out of its normal breathing pattern. Taking 30 minutes out of every day to practice this type of breathing can help your body re-learn how to breathe this way, and should make you less likely to hyperventilate in the future.
When you have anxiety and panic attacks, your body can learn to breathe so poorly that you hyperventilate even without a panic attack. This causes panic attack-like symptoms, which can then trigger an actual panic attack. So teaching yourself how to breathe better is very important.
Desensitization is something that is best done in the presence of a therapist, but can be done on your own if you’re willing to commit to it.
It’s the process of making your panic attack triggers less frightening, by experiencing each one over and over again until your body no longer finds them to cause much anxiety.
For example, let’s say your most common panic attack triggers are dizziness, shortness of breath, and being in the car. You would desensitize yourself to these things using some variation of the following:
Dizziness – Spin around in a chair and then wait until you calm down.
Shortness of Breath – Try hyperventilating on purpose.
Being in the Car – Drive around for hours on end in a safe environment until you feel calmer.
These need to be partnered with some type of relaxation exercise to make sure that you don’t experience too profound anxiety when you attempt them. You also need to commit to it. If you do have a panic attack while you try these desensitization techniques and you allow that attack to stop you from continuing forward, you may increase the likelihood of that trigger causing panic attacks in the future. That’s why it’s often advised that you perform these exercises in the presence of a professional.
Many people are genuinely able to control their panic attack triggers on their own using these methods. If you’re confident in your ability to commit to it, it may be worth a try.
Exercise may not sound like a home remedy for panic attacks, but it absolutely is. Though some people do experience anxiety and panic as a result of exercise, others will find that exercise itself is exactly what they needed to permanently control their anxiety symptoms.
Exercise has several benefits that are crucial for anxiety:
It reduces excess muscular and mental energy.It releases endorphins that calm the mind and body.It promotes better sleep.It improves hormone regulation and may burn stress hormones.It helps your breathing improve.
These are all very important strategies for anxiety control, and there is some evidence that one of the main causes of panic attacks and anxiety is a lack of exercise, indicating this may be more important than some people are willing to give it credit for. Ask yourself if you exercise daily. If you don’t, strongly consider it.
Other Notes for Curing Panic Attacks At Home
The strategies above are only the beginning. You’ll also need to make many life changes that promote panic attack free living.
One example is how you adjust to living with panic disorder. Remember, fear of panic attacks increases the severity of panic attacks, which means that sometimes the best way to treat them is to face your fear and let yourself have an attack. If you find that you get panic attacks when you to go the mall, for example, then you need to make sure that you continue to go to the mall so that your panic attacks don’t control your emotions.
You’ll also need to try to reduce stress around you. You’ll need to spend more time with friends and family, doing fun activities so that you aren’t as focused on the present, and you’ll need to learn how to distract yourself when you feel a panic attack coming on (distractions take you out of your own head and should decrease the severity of the attack). These are all important parts of treatment.
I hope this has helped you and you have gained a proper knowledge about what panic attacks are because generally people confuse it with depression. And i repeat, if you have severe panic attacks which stays for more than some hours, PLEASE CONSULT A DOCTOR. I have panic attacks, say, once in a blue moon but I am sure many of you, my dear friends, have more frequent and more severe panic attacks than I do. So, I thought it would be a good idea to limelight this topic.