This happened once morning a few weeks ago, I woke up and wasn’t feeling too well. I was experiencing aches and pains in my body and general lethargy. This feeling wasn’t something new to me; I let it slide and attributed to aging. Gradually as the day progressed, I started to feel worse, I then decided to check my blood pressure. The numbers were significantly higher & that made me somewhat worried. I decided to call 911, when the paramedics arrived and began investigating the vitals etc. I started to worry and within a few minutes I experienced an intense surge of fear that was accompanied by a range of physical and psychological symptoms. I immediately realized that I was experiencing a full-blown panic attack.
Since, I provide treatment for anxiety and panic attacks. Here is some information that I thought is worth sharing with my readers.
Panic attack is an intense surge of fear of discomfort that peaks within minutes. One may experience a range of symptoms like sweating a lot, have difficulty breathing and heart’s racing, trembling, shaking, chest pain. These symptoms can feel terrifying but are not life threatening. They can occur randomly and unexpectedly out of nowhere. It could make someone feel overwhelmed and out of control. Panic attacks can be incredibly distressing and disruptive to daily life. It can be empowering to understand what panic attacks are, the triggers, and coping mechanisms.
Causes and Triggers
Panic attacks can be triggered by a variety of factors, and sometimes, there may not be a clear cause. Here are some common triggers and underlying causes:
Stress: High levels of stress can make you more vulnerable to panic attacks.
Genetics: A family history of anxiety disorders may increase your risk.
Brain Chemistry: Imbalances in brain chemicals, such as serotonin and norepinephrine, can play a role.
Medical Conditions: Certain medical conditions, like thyroid problems or heart conditions, can sometimes contribute to panic attacks.
Specific Phobias: Intense fears of specific objects or situations can trigger panic.
Trauma: Past traumatic experiences can sometimes lead to panic attacks.
Symptoms of Panic Attacks
Panic attacks manifest in both physical and psychological ways. Common symptoms include:
· Physical:
Racing heart
Shortness of breath
Chest pain or discomfort
Trembling or shaking
Sweating
Nausea
Dizziness
Chills or hot flashes
Numbness or tingling
· Psychological:
Feeling of impending doom or danger
Fear of losing control or "going crazy"
Feeling detached from reality
Duration
Panic attacks usually last from 5-20 minutes, but the lingering effects can last for hours. You may feel exhausted, and emotionally drained. It's important to be patient with yourself during the recovery period. If you have a history of panic attacks, it is important to work with a mental health professional and create a coping plan that identifies skills and strategies to use when experiencing a panic attack.
Coping Strategies
There are many effective ways to manage and cope with panic attacks:
Deep Breathing: Slow, deep breaths can help calm your nervous system and also helps in disengaging from distracting thoughts and sensations
Grounding Techniques: They help control symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment. Using 5-4-3-2-1 technique focus on your senses – what you can see, hear, touch, smell, and taste – to bring yourself back to the present moment.
Mindfulness: It is a technique to settle racing thoughts and calm the body through attention and acceptance. It entails purposefully and nonjudgmentally observing thoughts, feelings, and sensations thereby building concepts of awareness and acceptance. Regular practice can help reduce anxiety and increase resilience to stress.
Cognitive Behavioral Therapy (CBT): This type of therapy can help you identify and change negative thought patterns that contribute to panic.
Medication: In some cases, medication can be helpful in managing panic disorder. Talk to your doctor about the options.
When to Seek Help
If panic attacks are interfering with your life, don't hesitate to reach out to a mental health professional. They can help you develop a personalized treatment plan and provide the support you need.
Remember: You're not alone in this. Panic attacks are a common experience, and with the right strategies and support, you can regain control and live a fulfilling life.
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