Panic attacks

What causes panic attacks and how can we treat it?

Panic attacks are sudden, unreasonable feelings of fear and anxiety that cause physical symptoms like a racing heart, fast breathing and sweating. Some people become so fearful of these attacks that they develop panic disorder, a type of anxiety disorder.

Symptoms of panic attacks:

Symptoms of a panic attack are intense and disruptive. They often involve a sense of “unreality” and detachment.

Basic symptoms are sweating, feeling faint, racing heart, nausea, chest pain, shaky limbs, dizziness, dry mouth, feeling like you are not connected to your body, trembling, churning stomach or fear of dread etc.

Duration of panic attack:

An attack usually lasts from 5 to 20 minutes. But it may last even longer, up to a few hours. You have the most anxiety about 10 minutes after the attack starts. If these attacks happen often, they are called a panic disorder.

What triggers panic attacks?

Triggers for panic attacks can include over-breathing, long periods of stress, activities that lead to intense physical reactions (for example exercise, excessive coffee drinking) and physical changes occurring after illness or a sudden change of environment.

Severe stress, such as the death of a loved one, divorce, or job loss can also trigger panic attacks. Panic attacks can also be caused by medical conditions and other physical causes.

Treatment of panic attacks:

Therapy and anti-anxiety medications can stop panic attacks But if you are having a minor panic attack, you can come over it yourself.

1.use deep breathing.

2. recognize that you are having a panic attack.

3. close your eyes.

4. practice mindfulness.

5. find a focus object.

6. use muscle relaxation techniques.

7. picture our happy place.

8. engage in light exercise.

However, if you want to treat your panic attacks permanently, you can also consider following ways to reduce your anxiety and the chances of panic attacks:

1.Stay active

2. exercise regularly.

3. ditch caffeine and smoking.

4. meditate

5. get some sleep

6. eat a healthy diet.

7. practice deep breathing.

Panic attacks causes feelings of unreality, fear of dying, and a fear of going crazy or losing control. So, If you are suffering from panic attacks, you should get yourself treated.

~Maryam Javed.