Controlling Panic Attacks

Stress and anxiety are common in today’s world. However, it is only when the symptoms intensify into those of a panic attack that it becomes a serious problem. Here we look at controlling panic attacks.

A first panic attack is a very traumatic experience. Scientific medicine does not know what causes some people to have these scary episodes but extreme stress or stressful situations are usually a contributing factor.

A panic attack can be described as like having a heart attack, not being to breathe, feeling that you are going to die or going crazy. Feelings of terror nearly always accompany a panic attack.

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Fortunately panic attacks are not life-threatening and the attacks do not last long. A feeling of normality nearly always returns soon after but people tend to be fatigued by the trauma.

The downside is that once you have experienced a panic attack, your body is now sensitized to the unwanted feelings and this increases the chances of having another panic attack in the future especially if you relate your first attack to a particular trigger, place or event. Panic disorder can develop if people go on to have frequent panic attacks and start to avoid situations completely with what they associate the first panic attack. Frequent cases of this type of avoidance behavior occur in places like subways, elevators and airplanes.

According to The Diagnostic and Statistical Manual of the American Psychiatric Association (the DSM) a panic attack is defined as: the sudden onset of intense apprehension, fear or terror, often associated with feelings of impending doom.

During a panic attack you may hyperventilate, have heart palpitations, suffer from chest pain, stomach pain and muscle cramps, have smothering sensations, feel dizzy and unsteady, feel like you are looking down at yourself from above, experience weird body sensations such as pins and needles, have hot flushes, start sweating, faint, shake and have an urge to go to the toilet.

Panic attacks can be controlled by medication. Common medicines given to sufferers of panic attacks are anti-depressants which have been very successful. Unfortunately these pills can have unwanted side-effects for some people and they cease to be effective once the treatment is stopped. Therefore it is beneficial to consider the alternative remedies to prescription medicine.

Therapeutic counseling sessions, learning breathing control, relaxation techniques, exposure to panic attack triggers and response prevention are all part of a Cognitive Behavior Therapy which has had a lot of success in controlling panic attacks. This long-term approach requires a lot of input and dedication but the treatment is effective if not quick.

Learning breath control is the first step to take in controlling panic attacks. The first thing that happens during a panic attack is that our breathing quickens increasing the adrenaline in our bodies which gives rise to unpleasant feelings. Therefore it makes sense that to help control panic attacks is to control your breathing. Breathing slowly and regularly will calm you down. Deep and measured breaths through the nose and exhaled gently out of the mouth regulate your breathing. Breathing control is critical in controlling panic attacks.

When you start to panic your whole body becomes tense and your muscles can cramp up. Your instinct is to fight this traumatic experience which these feelings cause. Don’t, it will make you worse. By learning relaxation techniques such as meditation and yoga your body will become calmer and your stress levels will decrease which in turn will reduce your panic so your panic attack is controlled.

Exposure and panic attack response prevention is also an effective way of controlling panic attacks. Here people are gradually exposed to what normally triggers their attacks and then are taught to use the breathing and relaxation techniques they have learnt until the trigger situations become a lot less frightening and more bearable.

Exercise is a healthy way to control panic attacks. It releases a natural form of endorphins which give rise to a feeling of euphoria, it raises your energy levels, increases your self-esteem and promotes relaxation. Drugs, caffeine, nicotine and alcohol affect your heart rate and are known triggers for panic attacks so it is advisable to stop using or reduce your intake of these. Get a good night’s sleep. Tired people often have higher levels of stress than rested people.

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