Suffering from panic attacks or “panic disorder” as it is sometimes known, is the condition of having regular attacks of panic or fear. Whilst everyone may suffer from panic, anxiety or fear of certain situations, those that suffer this condition feelings of panic occur much more frequently at any time, and often for no apparent reason.
With women twice as likely as men to be affected by this disorder, panic attacks affect 2.7% of the total U.S. population, or 6 million adults.
What Happens During a Panic Attack?
In order to either understand symptoms in others or in order to self-diagnose an episode, it is helpful to know what to look for when dealing with a panic attack.
Simply put, a panic attack is when your body experiences a rush of intense mental and physical symptoms. They often come on rapidly and have no clear trigger. A panic attack can be very distressing for both the victim and for any bystanders, so it’s important to know what to look for and learn how to best respond.
Symptoms include:
• Racing heartbeat
• Feeling faint and nauseous
• Extreme sweating
• Chest pain
• Shortness of breath
• Hot flushes
• Trembling and/or shaking limbs
• A feeling of being choked
• Numbness in limbs / feeling of “pins and needles”
• Dry mouth
• A feeling that you are going to die
• Ringing in your ears
• Churning stomach
• Tingling sensation in fingers or toes
• Feeling like you are outside of your own body
What to do During a Panic Attack?
Once you think you are going into a panic attack or you spot someone else who is, it is important to know how to cope until the attack passes.
If you feel you are about to have a panic attack, try to do the following:
• Firstly, don’t fight it, just prepare yourself and stay where you are if possible
• Breathe as slowly and deeply as you can
• Keep reminding yourself that this attack will pass and it won’t last long
• Focus on positive feelings and imagine peaceful images in your head
• Remember that these symptoms, whilst difficult to deal with, are not life threatening
If you see someone who appears to be going through a panic attack, then use these steps to help them through it. Focusing on deep breathing and trying to focus on positive and relaxing images will help them through their attack.
How to Prevent Panic Attacks?
Whilst you cannot fully protect yourself from ever having a panic attack there are several lifestyle choices that can help to reduce the chance of suffering from one. The trigger for panic attacks are often stress or anxiety-related.
Therefore, it is important to spend as much time on relaxing exercises as possible. Spa and massage treatments help to relax the body and mind. Practicing deep breathing or meditation is also helpful as you will be able to have a routine to bring your heart rate back down if you go into an attack.
Regular exercise is physical exercise has been proven to reduce stress. Activities such as Yoga and Pilates can be helpful because they simultaneously relax your mind and stimulates your muscles.
Finally, try and avoid dietary triggers such as sugary food and drink, caffeine, alcohol and smoking. If you are able to cut down on these bad habits, the chances of ever suffering a panic attack are greatly reduced.
