Panic attacks are episodes of sudden fear or anxiety that can affect a person’s mental and physical health.
They happen without warning and cause symptoms like a fast heartbeat, trouble breathing, chest pain, and dizziness. It’s important to know how to stop or deal with panic attacks so they don’t disrupt one’s life.
About 2-3% of adults have panic attacks at some point in their lives. These attacks make life difficult and can lead to abstaining from certain things, feeling alone, and sad or concerned most of the time.
Preventing panic attacks is a big part of managing them. To do this, one needs to learn what sets them off and how to deal with those things. Some common triggers are certain situations (like being in a crowd or a small space), specific things or activities, and even negative thoughts or self-doubt.
Once you know your triggers, you can find ways to handle them and be more in control. This will help stop panic attacks from happening often.
Besides preventing panic attacks, it’s also important to know how to deal with them when they happen. This means learning techniques to calm your mind and body during an attack and finding ways to deal with the anxiety or fear that causes them.
This article aims to provide steps on prevention and the coping mechanisms associated with panic attacks. Our goal is to give you the knowledge needed to take control of your life, reduce the impact of panic attacks, and live a healthier life.
Common Signs and Symptoms of a Panic Attack
Symptoms and signs of panic attacks can vary, but these episodes can be very distressing for those who have them. Here are some common symptoms and signs of a panic attack:
1. Physical Symptoms:
- Rapid or intense heartbeat
- Cold or sweaty hands
- Rapid breathing or sensation of breathlessness
- Chest ache or tightness
- Dizziness or lightheaded
- Trembling or shivering
- Stomach upset
- Headaches
- Difficulty in swallowing or choking
- Fluctuation in body temperature (feeling hot or cold)
2. Psychological Symptoms:
- Intense fear or terror
- Anticipating the occurrence of something bad or unpleasant
- Feeling of loss of control or being enraged
- Perception of being detached from reality or feeling unreal
- Extreme panic
- Increased anxiety or restlessness
- Trouble concentrating or thinking clearly
- Increased irritability or moodiness
- The sensation of being trapped
Causes and Triggers
Panic attacks can happen to different people for various reasons. Although the exact cause is not fully understood, experts believe that a mix of biological, psychological, and environmental factors plays a role. Here are some common causes of panic attacks:
1. Biological Factors:
- Inherited traits: If someone in one’s family has a history of panic attacks, you may be more likely to experience them too.
- Chemical imbalances: When certain chemicals in the brain are not balanced correctly, it can increase the chances of having panic attacks.
- Feeling too sensitive: Some people might be more sensitive to physical sensations, which can make them more prone to panic attacks.
2. Psychological Factors:
- Past traumas or stress: If someone has experienced something traumatic in the past or has been under a lot of stress, one may be more likely to have panic attacks.
- Being prone to worry: People who worry a lot or frequently feel anxious are more susceptible to panic attacks.
- Thinking the worst: If someone tends to see small things as big threats, it can contribute to panic attacks.
3. Environmental Factors:
- Major life changes: Life-changing decisions like moving, starting a new job, or facing a loss can make someone vulnerable to panic attacks.
- Substance abuse: Using drugs or alcohol excessively or going through withdrawal can trigger panic attacks.
- Phobias: Certain activities or situations that make someone uncomfortable, like fear of flight or crowded places, can bring on panic attacks.
- Constant stress: Being under a lot of stress for a long time can raise the chances of having panic attacks.
Preventive Measures
Taking steps to prevent panic attacks can help reduce their frequency and intensity. While panic attacks may not completely go away, practising the following steps can make a difference.
1. Manage stress: Finding ways to handle stress is important since it often triggers panic attacks. Trying relaxation exercises, like deep breathing, meditation, or doing activities you enjoy, such as listening to music or going for a walk, can help lower stress levels.
2. Stay active: Regular exercise, like walking, jogging, swimming, or dancing, is good for both physical and mental health. It can help lower anxiety levels and make panic attacks less likely.
3. Get enough sleep: Making sure one has a consistent sleep routine and a comfortable sleeping environment ensures quality sleep. Avoiding things like caffeine before bedtime can also improve the quality of one’s sleep. This, in turn, may help prevent panic attacks.
4. Live a healthy lifestyle: Taking care of one’s overall health can have a positive impact on anxiety levels. This involves eating a balanced diet, limiting alcohol and caffeine intake, and taking time for self-care activities like hobbies and relaxation. Avoiding smoking and inhalation of harmful substances is also advised.
5. Transform unhelpful thoughts and behaviours: Cognitive-behavioral therapy (CBT) is a type of therapy that can help with panic attacks. It teaches one to identify and change negative thoughts and behaviours that contribute to panic attacks. Learning relaxation techniques, developing strategies to cope with stress, and challenging irrational thoughts can be very helpful.
6. Avoid triggers: If certain situations or things consistently bring on panic attacks, it can be helpful to avoid them. However, it is important to strike a balance and not let fear control one’s life.
7. Seek support: Having a strong support system, such as friends, family members, or support groups who are invested in one’s health and overall wellness can make a big difference in managing panic attacks. They can offer help, encouragement, and a listening ear when needed.
Conclusion
Taking steps to prevent or cope with panic attacks can make a huge difference in how often they occur and how intense they are. By managing stress, staying active, getting enough sleep, living healthily, transforming unhelpful thoughts and behaviours, avoiding triggers, and seeking support, people can reduce the impact of panic attacks on their lives.
It’s important to remember that everyone’s experience with panic attacks is different, so it may take some time and trying different approaches to find and understand what works best for you. Don’t hesitate to ask for help from professionals if you need to.
By following these steps and focusing on self-care, it is possible to reduce the frequency and intensity of panic attacks and live a happier, less anxious life.
