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What are panic attacks?
A panic attack is a sudden feeling of overwhelming dread, anxiety, and fear, as is something unexplainably horrible is about to happen. Stop Panic Attack Symptoms Panic attacks and their signs and symptoms can last from a few moments to many hours. The length of panic attack is generally determined by how frightened a person is and how they react to what it is they are afraid of, including the panic attack itself. The greater the reaction, the longer and more powerful the panic attack and symptoms.
Panic attacks can be powerful, frightening, and like they are out of your control. Those who experience panic attacks quickly learn that they can be highly unpleasant experiences.
The term Panic Disorder (also referred to as Panic Attacks Disorder and Panic Attack Disorder) is used when attacks occur frequently and create problems in a person’s life. More on this in a moment, as well.
Panic attacks disorder signs and symptoms
Panic attacks disorder can include a wide range of signs and symptoms, including:
A feeling of overwhelming fear Feeling like you are going crazy or losing control Fear that you are going crazy, going to die, or pass out Feeling like you are in grave danger Feeling like you are dying Feeling you might pass out A surge of doom and gloom An overpowering sense of dread Feeling like things are surreal Feeling like you are losing touch with reality Feeling like you need to urgently escape Dizziness Heart Palpitations Trembling, shaking Sweating Shortness of breath Chest pressure or pain Turning pale Weak in the knees Burning skin Pins and needles Hot and cold flashes Numbness and tingling sensations Stop Panic Attack Symptoms
Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it's important not to let your fear of panic attacks control you. "Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety." He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, don't leave the situation until the anxiety has subsided." "Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen." As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before. "If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis. Breathing exercise for panic attacks
If you’re breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this: Breathe in as slowly, deeply and gently as you can, through your nose. Breathe out slowly, deeply and gently through your mouth. Some people find it helpful to count steadily from one to five on each in-breath and each out-breath. Close your eyes and focus on your breathing. You should start to feel better in a few minutes. You may feel tired afterwards. Visit the No Panic website for another breathing exercise to calm panic. Ways to prevent panic attacks
"You need to try to work out what particular stress you might be under that could make your symptoms worse," says Professor Salkovskis. "It's important not to restrict your movements and daily activities." Doing breathing exercises every day will help to prevent panic attacks and relieve them when they are happening. Regular exercise, especially aerobic exercise, will help you to manage stress levels, release tension, improve your mood and boost confidence. Eat regular meals to stabilise your blood sugar levels. Avoid caffeine, alcohol and smoking – these can make panic attacks worse. Panic support groups like No Panic have useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring. Cognitive behavioural therapy (CBT) can identify and change the negative thought patterns that are feeding your panic attacks. source: http://www.nhs.uk/Conditions/stress-anxiety-depression/pages/coping-with-panic-attacks.aspx
