PANIC ATTACKS
Panic disorder
The panic disorder is characterized by continuous and regular panic attacks, often without any apparent reason. Everyone of us experiences feelings of anxiety and panic at certain times during our lifetime. It is a natural reaction to stressful or dangerous situations. However, for someone with panic disorder, the feelings of anxiety, stress and panic are regular and can occur at any time.
When does a panic attack happen and how serious is it?
A panic attack happens when our body experiences acute psychological (mental) and physical symptoms. You may feel a crushing sense of fear, worry and anxiety. The Panic Attack can also have physical symptoms, such as: nausea, sweating, tremor and the feeling that your heart beats irregularly (palpitations). The number of panic attacks that you will experience depends on how severe is your condition. Some people may experience one or two panic attacks every month, while others may experience several panic attacks every week.
Panic attacks can be very frightening and intense, but are not dangerous. A Panic Attack will not cause any bodily harm to you, and it is rather pointless that you are admitted to hospital, if you had a panic attack.
How Can Psychotherapy Treat Panic Attacks?
Cognitive Behavioral Therapy (CBT), as the most empirically supported treatment approach for panic, treats Panic Attacks through education, cognitive techniques, and behavioral exercises. It aims to understand symptoms, reframe negative thoughts and learn coping techniques to reduce the frequency and intensity of seizures. With this approach, it deals with them successfully to a very large extent.
What Causes Panic Disorder?
As in the case of many diseases in the field of mental health, the precise cause of panic disorder is not fully understandable. Eventually, it is possible that it is related with a combination of physical and mental factors. It is important that you know that some physical conditions and disorders may have similar symptoms with the ones of anxiety. For example: a mitral valve prolapse in the heart, tachycardia after orthostatic hypotension, anemia, paroxysmal atrial tachycardia (incidents of fast and rhythmical heart beats that begin and end abruptly), thyrotoxicosis (where large quantities of thyroid hormones are released in the blood stream, causing tachycardia, sweating, tremor) and a series of physical disorders that must be ruled out by your psychiatrist.
Treatment of Panic Disorder
The goal of the treatment of panic disorder is to reduce the number of panic attacks you experience and to also reduce the severity of your symptoms. Psychotherapy and pharmacotherapy are the two main types of therapy for panic disorder. Panic Disorder is treatable, but in order to achieve a full recovery it is important to seek medical help as soon as possible. The treatment of panic disorder is much more effective if it takes place at an early stage. If the condition is left untreated, panic disorder can become a very debilitating and isolating disease. It can also increase the risk of development of other mental health disorders, such as agoraphobia or other phobias. Agoraphobia is the fear of being involved in situations where the escape may be difficult, or where help will not be available is something goes wrong.
Symptoms of a Panic Attack?
A panic attack is a feeling of sudden and intense worry. Panic attacks can also have physical symptoms, including shaking, feeling disoriented, nausea, fast and irregular heartbeats, dry mouth, difficulty breathing, sweating, and dizziness. The symptoms of a panic attack are not dangerous, but they can be very frightening. They can make you feel like you’re having a heart attack, or that you’re going to collapse or even die. Most panic attacks last anywhere from five minutes to half an hour.
How can someone address panic attacks?
A panic attack is a feeling of sudden and acute anxiety. Panic attacks can also have physical symptoms, including tremor, disorientation, nausea, fast and irregular heart beats, xerostomia (dry mouth), difficulty in breathing, sweating and dizziness. The symptoms of a panic attack are not dangerous, however, they can be very frightening. They can make you feel like you’re having a heart attack, or that you are about to collapse or even die. Most of panic attacks last from five minutes to half an hour.
Professor Paul Salkovskis, a Professor of Clinical Psychology and Applied Sciences at the University of Bath, states that it is quite important not to let our fear of panic attacks control us.
- “Panic attacks always pass and the symptoms do not consist a sign that something harmful is going on”, he says.
- “Tell yourselves that the symptoms you are experiencing are caused by anxiety. Do not seek distractions. Lead the attack. Try to remain the one who sets the rules and stay on top of things. If it is possible do not run away from the condition, until the anxiety recedes”.
- “Face your fear. If you do not run away from your fear, you give yourselves the chance to discover that nothing is going to happen”.
As anxiety begins to go away, start focusing on your environment and continue doing what you were doing before.
Breathing exercise for panic attacks
If you breathe fast during a panic attack, you can perform a breathing exercise that can reduce your symptoms. Try this:
- Breathe in as slowly, deeply and softly you can, through your nose. Breathe out slowly, deeply and softly from your mouth.
- Some people think that it is useful to count steadily to five before each inhalation and expiration.
- Close your eyes and focus on your breath. You must start feeling better within a few minutes. It is possible that you feel tired afterwards.
Visit the webpage “No Panic” (nopanic.org.uk/panic-attack) in order to find another breathing exercise in order to address panic.
Ways to prevent panic attacks
“We must try to learn what specific stress may lie beneath of the things that could make our symptoms worse”, says Professor Salkovskis. “It is important that you do not limit your movements and your daily activities”. By performing breathing exercises every day, you will be helped in preventing panic attacks and be relieved of them when they occur. Regular exercise, particularly aerobic exercise, will help you manage your stress levels, release tension, improve your mood and boost your self-confidence. Eat regular meals in order to stabilize your blood sugar levels. Avoid caffeine, alcohol and smoking – they can make panic attacks worse.
Cognitive behavioral therapy (CBT) can detect and change the negative thinking patterns that feed your panic attacks.
“There is no fast solution, but if your panic attacks occur often, ask for medical help”, says Professor Salkovskis.
Source: nhs.uk