A panic attack is a reaction of sudden, intense fear, accompanied by an intense escape from external stimuli. This may include chills, sweating, nausea, heart palpitations, tremors, fear of dying, shortness of breath, and may be accompanied by physical and mental symptoms. Some people may also experience phobias and irrational thoughts during a panic attack. A panic attack can last up to a few minutes or hours. Treatment is important as anxiety disorders related to panic attacks can negatively impact your daily life if you do not receive proper treatment.
Symptoms of a panic attack may include:
- Frequent feeling of despair or intense fear.
- Sensation of shortness of breath or suffocation
- Feeling of losing control or being out of control.
- Palpitation or tachycardia.
- Excessive sweating.
- Tremors and/or shaking.
- Hyperventilation.
- Unsafety.
- Dizziness or other “vertigo” sensation.
- Disorientation, confusion, delirium.
- Chest pain.
- Nausea or abdominal discomfort.
- Instability in the legs.
- Dry mouth.
- Fear of losing control or going crazy.
- Affraid to die.
- Blurred vision or diplopia.
- Muscular stiffness.
- Intrusion of recurring thoughts.
- Feeling of unreality or strangeness.
Thoughts during a panic attack can range from catastrophic and worrying thoughts that something bad is going to happen, to feelings that one is out of control. These thoughts often include thoughts of possibilities of failure or disaster, fear of not getting back to normal, and worries about physical or mental health. Sometimes there are irrational thoughts about topics that are not normally debatable. Many times, these thoughts lead to increased anxiety, mixing with other symptoms to increase the level of terror.
While the root cause may be different for each person, the good news is that these episodes can be controlled with proper treatment.
There are some simple steps you can take to control a panic attack:
- Try to focus on your breathing. Try breathing deeply and slowly to relax.
- Use self-distraction by trying to direct your mind to something else.
- Get together with friends or family to feel accompanied.
- Place yourself in a quiet place and relax your muscles by breathing gently.
- Try to relax especially when thoughts and sensations begin to increase.
- Allow your thoughts to pass through your mind without being judged.
- Set realistic goals and keep your life in order.
- Seek professional help if attacks are frequent.
One of the most effective approaches to working with a panic attack is cognitive behavioral therapy (CBT). This approach helps the patient identify and replace their negative thoughts that contribute to their pain with positive, realistic thoughts. Relaxation techniques are also used to help relieve the physical symptoms of anxiety and learn strategies for when attacks are negated. Mental health professionals can assess the degree to which panic attacks are affecting the patient’s life to determine how to address the situation. Another effective technique for managing anxiety associated with panic attacks is training in , other types of psychotherapy such as wave
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