Panic attacks occur very quickly and can last anywhere between five and 20 minutes. In some cases, however, they can last for hours. A panic attack feels most intense about 10 minutes after it begins, after which you might begin to feel better.
What Does a Panic Attack Feel Like?
When you get a panic attack, you feel the same emotions your body will typically elicit when exposed to fear or danger. With a panic attack, however, you generally are not exposed to any imminent danger, and your body is over-responding to a non-dangerous situation or an event that might cause mild discomfort. When you have a panic attack, you might feel like you are losing control of the things around you. You might become faint and, in severe cases, even feel like you are dying. People who have had a panic attack report feeling the following symptoms:
Feeling intermittently cold and hot Nausea Feeling pain or tightness in the chest Struggling to breathe Getting a stomach pain Feeling symptoms of dissociation Sweating excessively Trembling Dizziness Feeling numbness or tingling in some parts of the body
What Causes a Panic Attack?
It’s not clear what exactly causes a panic attack. When you are stressed or afraid, your body responds by quickening your heartbeat and sending a course of adrenaline through your body, which gives you a burst of energy. This is what’s known as your ‘fight-or-flight response’. What triggers a panic attack differs from person to person. While bright lights might trigger one person’s panic attacks, a loud noise might trigger another person’s panic attacks. Some people experience frequent panic attacks, while others only experience it occasionally. Panic attacks are personal, and you have to watch out for your triggers. You might find that certain people, places, or events trigger your panic attacks. Asides from triggers, certain factors could cause panic attacks. They include:
Drinking alcohol heavily Having depression Being highly stressed for an extended period Drinking too much caffeine Smoking excessively Some medications that treat asthma and heart diseases A sudden change of environment
Panic Attacks and Panic Disorder
Getting a panic attack occasionally is typically nothing to worry about. It could happen to anyone depending on the situation they find themselves in. However, if you’ve been getting frequent panic attacks and can’t seem to identify the triggers, you might have a condition called panic disorder. Panic disorders are more likely to occur in women than in men. It also starts to develop in your late teens or early adulthood. If you’ve been having frequent panic attacks and can’t identify any triggers, it’s advisable to speak to your doctor or healthcare provider about it. About 11% of Americans experience panic attacks, and up to 3% of that number have developed a panic disorder.
How Are Panic Attacks Treated?
Treatment for a panic attack is more likely to be recommended if you have a panic disorder. If you have occasional panic attacks, you will most likely improve with simple at-home management techniques. Treatment options include medication and psychotherapy.
Medication
Anti-depressants, particularly selective serotonin reuptake inhibitors (SSRIs), are first in line and can reduce the frequency and intensity of episodes though they may take several weeks to get the most effective results. SSRIs approved by the Food and Drug Administration (FDA) for the treatment of panic disorder include fluoxetine (Prozac), paroxetine (Paxil, Pexeva) and sertraline (Zoloft). Anti-anxiety medications like Ativan and Xanax are also prescribed to treat and prevent panic attacks from occurring. However due to their risk of dependence, they should primarily be taken for short-term use as they can be habit-forming.
Psychotherapy
Cognitive-behavioral therapy (CBT) is most commonly used to treat panic attacks. CBT aims to help you identify the things that trigger your panic attacks so you can change your thoughts and behaviors about them.
What to Do When You Get a Panic Attack
Getting a panic attack can be scary. When a panic attack comes on, your focus should be on calming yourself down. During a panic attack, you can follow the steps below to manage your symptoms:
Don’t try to stop it from happening. Trying to stop your panic attack may only intensify your symptoms. Bring your focus to your breathing and slow it down. Take deep, controlled breaths and count them if that helps. Focus on other senses and sensations around you. You can hold on to something soft like a pillow or run your hands along something textured like a cardigan. Remember that you are not in danger. During the panic attack, remind yourself that the symptoms you are experiencing are not fatal and will soon pass.
After a panic attack, you might feel ashamed or silly. But, it’s important to remember that panic attacks are out of your control. Prioritizing self-care after a panic attack is also essential. Self-care can take the form of a day off from work, a long bath, or journaling. If you continue to stress over it, that might only trigger another one shortly after.
How to Prevent a Panic Attack
To prevent a panic attack from happening, you need first to figure out what triggers your panic attacks. When you figure out what triggers your panic attacks, you can avoid them or eliminate them from your life. Other tips that can help you prevent a panic attack include:
Avoid bad habits like smoking and consuming alcohol and caffeine excessively. These habits can increase the frequency of panic attacks or worsen them when they occur. Exercise as often as you can. Adopting a regular exercise schedule can improve your mood, cut down stress and help you live a generally more healthy life. This, in turn, can help to lessen the frequency and severity of your panic attacks. Try out some stress management methods. One of the triggers of panic attacks is stress. When you are stressed, you are more likely to have a panic attack than when you are not. Stress management methods like meditation and yoga can help you cut down on your stress. Ensure that you are getting enough sleep. A panic attack can often feel like your body is on the fritz. These feelings will only be heightened when you are not getting enough sleep and your body isn’t fully rested. Make breathing exercises a part of your daily routine. While breathing exercises can help you calm down during a panic attack, you don’t have to wait for one to happen to benefit from them. Doing daily breathing exercises can help you prevent panic attacks.
