Panic Attack – What Is It and How to Deal with It?

Today, many people are interested in this question. In this article, we will look at the symptoms and types of panic attacks. Additionally, you will learn about the causes and consequences that lead to increasing anxiety.

What is a Panic Attack and What Are Its Symptoms?

A panic attack is an unprovoked and distressing episode of severe anxiety, accompanied by irrational fear and various autonomic symptoms.

Interestingly, the presence of panic attacks (PAs) does not always mean that the person has a panic disorder. PAs can be symptoms of somatoform dysfunctions, phobias, depressive disorders, post-traumatic stress disorder, as well as endocrine, cardiac, or mitochondrial diseases, etc., or they may appear as a result of taking certain medications.

The essence of a panic attack can be better understood with the following example: Suppose you are watching a horror movie that makes your whole body tense with fear, your throat dry, and your heart race. Now imagine experiencing all that without any apparent reason.

Simply put, a panic attack is an irrational, growing fear that turns into panic. Interestingly, such attacks are more common in people aged 20-30 years.

Symptoms of a Panic Attack:

• Chills
• Insomnia
• Trembling hands
• Increased heart rate
• Fear of going crazy or doing something irrational
• Heat sensation
• Difficulty breathing
• Sweating
• Dizziness, near-fainting state
• Numbness or tingling in the fingers
• Fear of death

The duration of attacks can range from a few minutes to several hours (on average 15-30 minutes). The frequency of attacks can vary from several times a day to once a month.

Causes of Panic Attacks

There are three key groups of factors:

1. Biological: These include hormonal imbalances (pregnancy, menopause, childbirth, menstrual cycle disorders) or taking hormonal medications.
2. Physiogenic: This group includes drug use, alcohol poisoning, heavy physical exertion, and prolonged sun exposure.
3. Psychogenic: This category includes people who are highly stressed, have family problems, experience the death of loved ones, suffer from chronic illnesses, or are overly sensitive.

How to Deal with a Panic Attack

When experiencing such attacks, a person should seek help from a neurologist or psychiatrist. A qualified specialist can assess the severity of your condition and prescribe appropriate medications or physical exercises.

The doctor can also provide important advice on how to independently combat panic attacks. If you learn to suppress your fears early on, you can prevent them from turning into full-blown panic.

Here is a method that helps the majority of people suffering from PAs:

• Take several breaths in and out into a bag or any container.
• Redirect your attention (count plates, clean shoes, talk to someone).
• It’s advisable to sit down during an attack.
• Drink a glass of water.
• Wash your face with cold water.
• Recall poems, proverbs, aphorisms, or interesting facts, focusing on their pronunciation.

Additional Techniques to Manage Panic Attacks

1. Mindfulness and Meditation: Practicing mindfulness and meditation can help in managing stress and reducing the frequency of panic attacks. These practices help you stay grounded and reduce the intensity of an attack.
2. Regular Exercise: Engaging in regular physical activity can reduce stress levels and improve overall mental health. Activities like yoga, running, or even a brisk walk can be highly beneficial.
3. Healthy Diet: Eating a balanced diet can positively affect your mood and energy levels. Avoid excessive caffeine and sugar, as these can trigger anxiety.
4. Adequate Sleep: Ensure you get enough sleep each night. Poor sleep can increase anxiety and make you more prone to panic attacks.
5. Cognitive Behavioral Therapy (CBT): CBT is a type of psychotherapy that helps you understand and change the thought patterns that lead to anxiety and panic attacks.
6. Support Groups: Joining a support group can provide comfort and advice from others who have experienced similar issues. It can be very reassuring to know that you are not alone.
7. Relaxation Techniques: Techniques such as progressive muscle relaxation or visualization can help reduce anxiety. Visualizing a calm, peaceful place can help divert your mind from the panic.
8. Professional Help: Don’t hesitate to seek professional help if panic attacks persist. A therapist can provide strategies and treatments tailored to your specific needs.

By incorporating these methods, you can create a comprehensive approach to managing panic attacks and improving your overall well-being.