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Dealing with
Panic Attack
→SYMPTOMS – DIAGNOSIS - COPING STRATEGIES
- NDC Editorial
- February 18, 2024
- 9:30 am
Panic attacks are incredibly distressing experiences that can leave individuals feeling overwhelmed and out of control. They typically arise suddenly and unpredictably, often without any apparent trigger or warning. During a panic attack, individuals may experience intense feelings of fear or apprehension, accompanied by a range of physical symptoms that can add to their distress. These can include a rapid heartbeat, sweating, trembling, and shortness of breath, among others. It is important to recognize the signs of a panic attack and learn effective coping strategies to minimize their impact and improve overall well-being.
Table of Contents
“74% of Indians suffering from stress, 88% from anxiety”
– Indian Express
A panic attack: what is it?
A panic attack is characterized by intense physical reactions to common, nonthreatening events as well as quick, transient sensations of anxiety. You can feel like your heart is pounding, sweat a lot, and have trouble breathing when you’re having a panic attack. You can have what seems like a heart attack.
Symptoms of Panic Attack
Usually, panic episodes start abruptly and without warning. They can happen at any time, whether you’re in the middle of a business meeting, driving, in the mall, or asleep. You might experience panic episodes sometimes or often.
The symptoms of panic attacks might vary greatly, but they often peak in a matter of minutes. After a panic attack passes, you could feel exhausted and worn out.
Typically, panic attacks involve some of the following indications or symptoms:
- The feeling of impending peril or disaster
- Fear of dying or losing one’s mind
- Quick, thumping heartbeat
- Perspiration
- Shaky or trembling
- Breathing difficulties or constriction in the throat
- Feeling cold
- Warm flashes
- Emesis or nausea
- Cramps in the abdomen
- Chest pain
- Headache
- Feeling lightheaded, faint, or dizzy
- A tingling or numbing feeling
- A sense of unreality
Although panic attacks by themselves don’t pose a threat to your health, having them frequently can have negative effects on your quality of life in addition to other problems.
What distinguishes an anxiety attack from a panic attack?
The primary distinction is that anxiety episodes can develop gradually and are frequently brought on by specific stimuli. Panic episodes, on the other hand, usually occur quickly and without warning.
Physical sensations like stomach knots or a pounding heart are frequently brought on by anxiety.
However, compared to a panic attack, which has extremely intense but transient symptoms, these symptoms are typically less intense and persist longer.
How long does a panic attack typically last?
Typically, panic episodes last 5 to 20 minutes. However, some users have described attacks that lasted for up to an hour.
Top 10 panic attack triggers
Finding the triggers for panic episodes can be challenging if you have anxiety. Managing your symptoms during a panic attack can be challenging because they sometimes happen for no apparent reason. It’s crucial to recognize any anxiety triggers you may have for this reason.
The top 10 panic attack triggers.
- Stress
- Pre-existing health conditions
- Certain medications
- Substance abuse
- Caffeine
- Social events
- Reminders of traumatic experiences
- Diet
- Financial stress
- Arguments or conflict
Understanding the ‘flight-or-fight’ response
When your body senses immediate danger, your brain tells the autonomic nervous system to kickstart the ‘fight-or-flight’ response. This floods your body with chemicals like adrenaline, gearing you up for action. Your heart races, breathing quickens, and blood rushes to your muscles, readying you for combat or escape.
A panic attack happens when the ‘fight-or-flight’ response kicks in without any real threat. It can strike even in seemingly safe situations, like watching TV or sleeping.
Several things can trigger this response inappropriately:
- Chronic stress: Long-term stress leads to higher levels of stress chemicals like adrenaline.
- Acute stress: Sudden traumatic events can flood your body with stress chemicals.
- Habitual hyperventilation: Imbalance in blood gases due to insufficient carbon dioxide.
- Intense exercise: Some people react strongly to vigorous physical activity.
- Too much caffeine: Caffeine in drinks like coffee acts as a potent stimulant.
- Illness: Physical changes due to sickness can trigger the response.
- Sudden environmental changes: Walking into a crowded, hot, or stuffy place can set it off.
Diagnosis of Panic Attack
The diagnosis of panic disorder, panic attacks, or a condition like heart or thyroid issues that mimics panic attacks will be made by a doctor.
To facilitate a diagnosis, you might have:
- A thorough physical examination
- Blood testing for thyroid issues and other potential medical disorders,
- Cardiac tests such as an electrocardiogram (ECG or EKG) to rule out a heart attack or other cardio-vascular issues.
- A mental health assessment to discuss your symptoms, worries or anxieties, demanding circumstances, interpersonal issues, potentially avoided scenarios, and family background
You could complete a questionnaire or psychological self-assessment. You might also be questioned about your usage of alcohol or other drugs.
How to cope with panic attack
It’s essential to seek professional medical advice if you experience panic attacks. A doctor can physically examine you and recommend diagnostic tests to determine if what you are experiencing is simply a panic attack and not a life-threatening condition.
There are some ways which can help you to cope.
Things you can try yourself if you experience a panic attack
- Stay where you are, if possible.
- Breathe slowly and deeply.
- Remind yourself that the attack will pass.
- Focus on positive, peaceful, and relaxing images.
- Remember that it’s not life-threatening.
To prevent further attacks, you can try
- Reading a self-help book for anxiety based on the principles of cognitive-behavioral therapy (CBT).
- Trying activities like yoga and Pilates to help you relax.
- Learning breathing exercises for stress to help ease symptoms.
- Doing regular physical exercise to reduce stress and tension.
- Avoiding sugary food and drinks, caffeine, and alcohol, and stopping smoking as they can all make attacks worse.
Referral to specialist
If CBT, medication, and joining a support group don’t alleviate your symptoms, your doctor (GP) might recommend seeing a psychiatrist or clinical psychologist.
The expert will perform an evaluation and create a plan of care to assist you in controlling your symptoms.
At North City Diagnostic Center we offer personalized testing schedule that aligns with your medical history and risk factors. Consistent monitoring can be invaluable for early detection and effective management of arthritis. It’s not just about how often you test but making sure that the tests are aligned with your overall health profile for maximum benefit.
References
- https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
- https://my.clevelandclinic.org/health/diseases/4451-panic-attack-panic-disorder
- https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack
- https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027
- https://www.ncbi.nlm.nih.gov/books/NBK430973/
- https://www.webmd.com/anxiety-panic/panic-attack-happening
- https://www.med.upenn.edu/ctsa/panic_symptoms.html
- https://indianexpress.com/article/lifestyle/health/indians-stress-anxiety-mental-health-study-7101237/
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