Ways To Deal With Panic Attacks

Panic attacks usually last about 30 minutes but it can seem like a lifetime. A sudden, overwhelming sense of fear, danger and impending doom comes out of nowhere, unrelated to any real threat. The terrified sufferer usually thinks he’s having a heart attack and fears for his life.

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.

Hypoglycemia and hyperthyroidism are medical conditions that trigger anxiety. When the condition is under control, the anxiety goes away. A side effect of some prescription medications can be nervousness and anxiety. Withdrawal from some medications, or from addictive drugs, can precipitate feelings of overwhelming fear and anxiety.

Since recurring attacks come with no warning and not in response to real danger, a lingering fear of another episode can be debilitating. It’s important not to avoid the place or circumstances where the attack occurred. This can lead to a downward spiral of avoiding more and more situations. Untreated this condition frequently leads to depression, withdrawal from social situations, substance abuse, development of phobias, or even agoraphobia, fear of leaving the home. Some people have 1 or 2 panic attacks in a lifetime with no ongoing consequences. If attacks are repetitive and accompanied by a constant fear of another attack, this may indicate a chronic condition called Panic Disorder.

The underlying cause of this disorder is unknown. There does seem to be a genetic component but some sufferers develop the disorder after suffering a severe trauma, a death in the family, a rape or assault, life threatening illness or injury. In these cases, the overwhelming terror and fear may have been rational at the onset, but they continue as a learned response to minor, hard to identify triggers, that no longer are the result of a real threat.

Identifying places or situations that trigger attacks helps with managing the condition, not to avoid but to prepare and practice coping skills. Once a doctor has ruled out medical conditions sedatives may be prescribed, while a psychiatrist or psychologist helps the patient find their triggers, and teaches coping skills to reduce the number and severity of attacks.

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.

Be prepared by practicing coping skills on a daily basis until new skills have become an automatic response. Keep active, eat well and sleep well. Good physical health keeps the fear and phobias away. Most doctors advise against any consumption of caffeine, alcohol, or illegal drugs as these are common triggers. Support groups encourage and share strategies.

Of those who experience a panic attack, over 60% will have recurring episodes requiring treatment. Depression is a common side effect. The cause of recurring panic attacks may not be known, but it is a serious condition requiring treatment. Panic Disorder is not a simple response to stress. Symptoms will not go away on their own.

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