Panic Attacks

[Katrina]

Panic Attacks

Written by Lee and Marie.

What is a panic attack?

A panic attack is an unforeseen incident of extreme fear caused by a sudden onset of anxiety. Depending on both the type of anxiety and the situation, there may or may not be an external factor triggering the event. During the panic attack, the body feels threatened and creates excess adrenaline to help defend itself from a perceived attack.

A panic attack can last as short as a few seconds or, in severe cases, as long as a day. Symptoms of panic attacks, which usually peak before ten minutes into the episode and last for about thirty minutes, include:

• Rapid heart rate
• Sweating
• Trembling
• Shortness of breath
• Hyperventilation
• Chills
• Hot flashes
• Nausea
• Abdominal cramping
• Chest pain
• Headache
• Dizziness
• Faintness
• Tightness in your throat
• Trouble swallowing
• A sense of impending death

What causes a panic attack?

Unfortunately, exact causes of panic attacks or panic disorders (which are characterized by chronic panic attacks) are not known at this time. However, factors that may play a large part in panic attacks are genetics, significant stress, having been through a traumatic event in the past, big changes in one's life, and "certain changes in the way parts of your brain function." For panic attacks that are triggered by external factors, the body's natural fight-or-flight response causes the intense increase of adrenaline. Causes of panic attacks with no apparent triggers, however, are still vague.


How can I prevent panic attacks?

Panic attacks can be difficult to avoid completely, but there are a few ways to lessen the amount and intensity of panic attacks one has.

1. Learn breathing exercises – if you are able to recognize the signs of a panic attack approaching, breathing exercises can help prevent your body from going into 'defense' mode. If you do end up panicking, the exercises are designed to lessen the amount of carbon dioxide in your blood (a factor increasing the level of panic attacks).
   
2. Take control of your lifestyle by cutting out extra stress, exercising regularly, eating healthily, and decreasing caffeine, alcohol, and illicit drug intake.
3. If you see symptoms of panic attacks, seek medical advice. There are several medications that can only be prescribed by a health care professional designed to weaken the affects of panic attacks. Once you are given a treatment plan, stick to it and communicate with your doctor about any problems or concerns as often as possible.
4. Get a good amount of rest during the night and get physically active during the day. Once you've gotten a good night's rest and don't feel sleepy or drowsy during the day, get your aerobic activity up--hopefully, it will have a calming effect on your mood.

What are coping methods for during/after panic attacks?

• Breath into a paper bag. This is a common treatment for panic attacks, but you do need to bring your face away from the paper bag every now and then for safety reasons.
• Repeat in your head that you are not under attack and that everything is alright. Keep repeating this mentally until your body physically comprehends what it is being told.
• Practice relaxation techniques. Focus on something such as counting backwards in your head from 100-1. Alternately, try various forms of physical stress management such as yoga, meditation, or guided imagery.
  
• Talk to someone – support is always important, and having trusted company with you may help your body to relax. If you feel comfortable with this, consider joining a support group. Talking to others going through similar situations will help remind you that you are not alone in this.
  

RESOURCES:


http://www.trustweb.20m.com/panic.htm as of 12/1/09
http://www.mindfields.org.uk/blog/?p=174 as of 10/1/09
http://www.nacbt.org/whatiscbt.htm as of 10/1/09
http://www.mayoclinic.com/health/panic-attacks/DS00338