Coping With Panic Attacks

When someone is suddenly and without any apparent cause, gripped by fear, and when they have a very physical reaction to that fear, it’s called a panic attack. A panic attack is a form of the fear action.

A panic attack can occur at any time. If a person has panic attacks regularly, they may be caused by something else, such as depression, phobias, or panic disorder. The majority of panic attacks last 5–15 minutes. They can strike at any time. Within 10 minutes, your symptoms will likely be at your worst. You may also suffer panic attack symptoms for a longer period. This could indicate that you’re having continuous panic attacks or that you’re experiencing other anxious symptoms. Several cognitive, behavioral, and neurobiological theories have been proposed to explain the pathogenesis of panic disorder (Kim, 2019).

(Gorman, 2000) has suggested a neuroanatomic model that integrates the different views of panic disorder as either a biological or psychological disease. According to Dr. Gorman’s model, fearful responses and panic attacks are mediated by a “fear network” in the brain that is centered in the amygdala and interacts with the hippocampus and medial prefrontal cortex. This neuroanatomical model has stimulated additional research, primarily in neuroimaging studies.

Although pharmaceutical treatments are effective in the treatment of panic attacks, their potential side effects can be an obstacle to treatment response and long-term maintenance of treatment benefits. As a result, it is preferable to use effective psychological interventions for panic attacks. MindShaper has a wealth of information to assist people in living a full and productive life.

Symptoms of Panic Attacks:

Signs of a panic attack can seem very physical. The first time you have a panic attack, you may think you are in physical danger of losing your life. However, with experience, you can learn to recognize that the symptoms are part of a panic disorder. The most common forms of panic attacks are:

· Sense of impending doom or danger.

· Fear of loss of control or death.

· Rapid, pounding heart rate.

· Sweating.

· Trembling or shaking.

· Shortness of breath or tightness in your throat.

· Hot flashes.

· Nausea.

· Abdominal cramping.

· Chest pain and discomfort.

· Headache.

· Dizziness, lightheadedness, or faintness.

· Numbness or tingling sensation.

· Feeling of unreality or detachment.

· Fear of dying.

What Triggers Panic Attacks?

You may realize that certain places, situations, or activities appear to set off panic attacks in you. They might occur before a stressful situation. Overbreathing, long periods of stress, and activities that cause significant physical reactions, for example, heavy workouts, and physical changes that occur after an illness or a sudden change of environment can all be triggers for panic attacks. Check out MindShaper, a mental health service, for assistance and more information on these issues.

How to Overcome Panic Attack Positively?

Although people can’t predict when a panic attack will happen, people with panic disorder may be highly nervous and terrified. The treatment goal is to reduce your panic attacks and manage your symptoms.

· Psychological Interventions: You can seek treatment from a mental health care service on your own. If you want to know more about panic attacks, we have our experts and some psychological interventions for panic attacks at MindShaper that you may try or recommend to a friend or family member who suffers from panic attacks.

· Tell someone you can depend on: If you’re able, telling someone you’ve experienced a panic attack may be beneficial. Mentioning how they might notice if you have another one and how you’d like them to assist you could be particularly important.

· Talking about the symptoms: Talking about the symptoms, triggers, and after-effects of your panic attacks, as well as finding solutions to cope with them, is the goal of cognitive-behavioral therapy. You may not be able to prevent the attacks because they often have a genetic basis. However, with the psychologist’s help, you can reduce the symptoms and the stressors that seem to set off the attacks.

· Take care of yourself: To keep your energy levels stable, eat a healthy diet with regular meals. Running, walking, swimming, and yoga are all good ways to refresh. If you’re having trouble sleeping, learn how to fall asleep. As a result, you must take care of yourself.

Hopefully, this blog has given you a better understanding of panic attack disorders, and you now feel more prepared to support yourself or someone else who is struggling with panic attacks. Understanding your mental health is crucial to being able to care for yourself.