PANIC ATTACK :
OVERVIEW
Sudden episode of intense
fear or anxiety and physical symptoms, based on a perceived threat rather than
imminent danger.
Treatment
1. SELF-TREATMENT
Avoiding caffeine, nicotine,
alcohol and recreational drugs may
Help relieve fear and
anxiety. Getting regular sleep and
Exercise and practicing
relaxation techniques such as deep
Breathing and yoga may also
help.
2. SEEKING
MEDICAL CARE
o
See a doctor immediately if you
o
Are experiencing symptoms for the
first time
o
Have suicidal thoughts
o
Make an appointment to see a doctor
if you
o
Have symptoms that are becoming
worse or more frequent
o
Are struggling to work, maintain
relationships or complete daily tasks
What does panic attack feels
like?
·
Surge of overwhelming panic. Feeling of losing control or
going crazy. Heart palpitations or chest pain. Feeling like
you're going to pass out.
How do you
stop panic attacks?
·
While hyperventilating
is a symptom of panic attacks that can increase fear, deep breathing can reduce
symptoms of panic during an attack.
·
If you’re able to
control your breathing, you’re less likely to experience the hyperventilating
that can make other symptoms — and the panic attack itself — worse.
·
Focus on taking deep
breaths in and out through your mouth, feeling the air slowly fill your chest
and belly and then slowly leave them again. Breathe in for a count of four,
hold for a second, and then breathe out for a count of four:
Share on2. Recognize that you’re having a panic attack
·
By recognizing that
you’re having a panic attack instead of a heart attack, you can remind yourself
that this is temporary, it will pass, and that you’re OK.
·
Take away the fear
that you may be dying or that impending doom is looming, both symptoms of panic
attacks. This can allow you to focus on other techniques to reduce your
symptoms.
·
Some panic attacks
come from triggers that overwhelm you. If you’re in a fast-paced environment
with a lot of stimuli, this can feed your panic attack.
·
To reduce the stimuli,
close your eyes during your panic attack. This can block out any extra stimuli
and make it easier to focus on your breathing.
·
Mindfulness can help
ground you in the reality of what’s around you. Since panic attacks can cause a
feeling of detachment or separation from reality, this can combat your panic
attack as it’s approaching or actually happening.
·
Focus on the physical
sensations you are familiar with, like digging your feet into the ground, or
feeling the texture of your jeans on your hands. These specific sensations
ground you firmly in reality and give you something objective to focus on.
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·
Some people find it
helpful to find a single object to focus all of their attention on during a
panic attack. Pick one object in clear sight and consciously note everything
about it possible.
·
For example, you may
notice how the hand on the clock jerks when it ticks, and that it’s slightly
lopsided. Describe the patterns, color, shapes, and size of the object to
yourself. Focus all of your energy on this object, and your panic symptoms may
subside.
6. Use muscle
relaxation techniques
·
Much like deep
breathing, muscle relaxation techniques can help stop your panic attack in its
tracks by controlling your body’s response as much as possible.
·
Consciously relax one
muscle at a time, starting with something simple like the fingers in your hand,
and move your way up through your body.
·
Muscle relaxation
techniques will be most effective when you’ve practiced them beforehand.
·
What’s the most
relaxing place in the world that you can think of? A sunny beach with gently
rolling waves? A cabin in the mountains?
·
Picture yourself
there, and try to focus on the details as much as possible. Imagine digging
your toes into the warm sand, or smelling the sharp scent of pine trees.
·
This place should be
quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how
much you love the cities in real life.
·
Endorphins keep the
blood pumping in exactly the right away. It can help flood our body with
endorphins, which can improve our mood. Because you’re stressed, choose light
exercise that’s gentle on the body, like walking or swimming.
·
The exception to this
is if you’re or struggling to breathe. Do what you can to catch your
breath first.
·
Lavender is known for
being soothing and stress-relieving. It can help your body relax. If you know
you’re prone to panic attacks, keep some lavender
essential oil on hand and put some on your
forearms when you experience a panic attack. Breathe in the scent.
·
You can also try
drinking lavender or chamomile
tea. Both are relaxing and soothing.
·
Lavender should not be
combined with benzodiazepines. This combination can cause intense drowsiness.
10. Repeat a mantra
internally
·
Repeating a mantra
internally can be relaxing and reassuring, and it can give you something to
grasp onto during a panic attack.
·
Whether it’s simply
“This too shall pass,” or a mantra that speaks to you personally, repeat it on
loop in your head until you feel the panic attack start to subside.
·
Benzodiazepines may help treat panic attacks if you take one as
soon as you feel an attack coming on.
·
While other approaches
to the treatment of panic may be preferential, the field of psychiatry has
acknowledged that there is a handful of people who will neither respond fully
(or at all in some cases) to the other approaches listed in above, and as such,
will be dependent on pharmacological approaches to therapy.
·
These approaches often
will include benzodiazepines, some of which carry FDA approval for the treatment
of this condition, such as alprazolam (Xanax).
·
Because
benzodiazepines are a prescription medication, you’ll likely need a panic disorder diagnosis in
order to have the medication on hand.
·
This medication can be
highly addictive, and the body can adjust to it over time. It should only be
used sparingly and in cases of extreme need.
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helpful blog.
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