Panic Attacks: Know The Symptoms, Causes, Home Remedies And More

Panic Attacks

What Is A Panic Attack?

Symptoms of Panic Attack

A panic attack is an episode of intense fear or anxiety that occurs suddenly and without warning. Panic attacks feel like you are having a heart attack, losing control, going crazy, or about to die. Physical symptoms of anger can last longer than five minutes after your emotions have calmed down. For some people, thinking about what caused their first panic attack can lead to another panic attack. It is important to know why this happens so that you can learn ways to prevent future ones from happening.

Symptoms Of Panic Attacks

Panic Disorder Symptoms

The symptoms of a Panic Attack may include:

  • Chest pain or discomfort: The feelings of chest pain or discomfort are often taken as a “heart attack.” Many people who have a panic attack also report this symptom. If your doctor doesn’t find anything else wrong with you, think about the possibility that you’re having a heart attack.
  • Choking sensations: This feeling can cause some people to mistakenly believe they are about to die from not being able to breathe.
  • Feelings of unreality or depersonalization: You feel disconnected from yourself and everyone around you during a panic attack – like going crazy!
  • Sweating: Some people sweat more when they are very anxious. But some people do not sweat at all no matter how worried they are. Other physical symptoms may include a feeling of dizziness, lightheadedness, or faintness.
  • Racing heart rate: Your heart may start pounding very hard and fast, making you feel like you are having a heart attack.
  • Trouble catching your breath: This symptom is often mistaken for shortness of breath from asthma.
  • Nausea or vomiting: Some people feel sick to their stomachs during a panic attack.
  • Headache: A lot of people get headaches when they are really anxious.
  • Fatigue: Feeling tired is common during and after a panic attack.
  • Shortness of breath: This symptom may cause some people to mistakenly believe they are having a heart attack.

What Causes Panic Attacks?

There is no one answer to this question. Each person’s panic attack is caused by different things. Some common causes are:

  • Having a lot of stress in your life and not knowing how to cope with it.
  • A traumatic event such as a car accident, physical assault, or natural disaster.
  • Using drugs or alcohol which can cause anxiety problems on their own and make panic attacks worse.
  • Being around people who are smoking cigarettes or using other tobacco products.
  • Some health conditions like heart disease, asthma, diabetes, and hyperthyroidism can increase the chance of having panic attacks.
  • Being around certain triggers like animals, heights, or blood can also make you more likely to have a panic attack.

Risk Factors Of Panic Attack

Risk Factors Of Panic Attack

There are some things that make you more likely to have a panic attack. These are called risk factors. Some of the most common ones are:

  • Having a family history of panic attacks or anxiety disorders.
  • Experiencing a lot of stress in your life.
  • Being around certain triggers like animals, heights, or blood can also make you more likely to have a panic attack.
  • Using drugs or alcohol which can cause anxiety problems on their own and make panic attacks worse.
  • Living with chronic pain.
  • Having other mental health disorders such as depression, post-traumatic stress disorder (PTSD), social phobia, or obsessive-compulsive disorder (OCD).

Treatment Of Panic Attacks

There is no one-size-fits-all answer to this question. The best way to treat a panic attack may vary from person to person. However, some of the most common treatments include:

  • Talk to a mental health professional who can help you understand and deal with your anxiety.
  • Learning how to relax and manage your stress through activities like yoga, meditation, or deep breathing exercises.
  • Exercising regularly has been shown to help improve mood and decrease anxiety symptoms.
  • Take the medication prescribed by your doctor if needed.
  • Avoid caffeine and other stimulants which can make panic attacks worse.

Tips To Deal With Panic Attacks

Tips To Deal With Panic Attacks

The following are some tips to help you deal with panic attacks:

  • Remind yourself that the attack is only temporary: When someone has a panic attack, they feel scared and anxious. But remember that the attack will end.
  • Distract yourself: When you’re in the midst of a panic attack, it can be difficult to concentrate on anything else. However, focusing on something else can help you break out of the cycle of fear and anxiety. Try to do something that requires your full attention, such as reading, watching television, or working on a challenging puzzle.
  • Breathe deeply: One of the symptoms of a panic attack is rapid breathing. Deep breathing exercises can help counteract this effect and bring about a sense of calm. To practice deep breathing, inhale slowly for five seconds then exhale for five seconds. Repeat this process several times until
  • Talk to someone you trust about how you’re feeling: It can be helpful to talk to someone about your panic attacks. This will help you gain a better understanding of them and may make them less frightening. It also allows you to get support from others.
  • Avoid situations that trigger panic attacks: If there are certain things that tend to trigger your panic attacks, try to avoid those situations. For example, if being in crowded places makes you anxious, then try not to go to busy malls or restaurants.
  • Exercise regularly: Exercise is a great way to combat stress and anxiety. When you’re physically active, you release endorphins which have mood-boosting effects. Try going for a brisk walk or bike ride when you feel panicky.
  • Get enough sleep: A lack of sleep can make anxiety worse.
  • Eat a healthy, balanced diet: It’s important to eat foods that will give you long-lasting energy and help keep your blood sugar levels stable. Avoid junk food when possible as it is high in sugar which causes fluctuations in energy levels.
  • Seek professional help if the attacks are severe or occur frequently: If your panic attacks are severe or happen frequently, it’s a good idea to seek professional help. A therapist can help you understand and deal with the root cause of your panic attacks.

Remember, it’s important to be proactive in managing your panic attacks. If you find that they’re becoming more frequent or debilitating, seek professional help right away. With the right treatment and support, you can learn to manage your panic attacks. This way, you can live a full life free of fear.

Home Remedies For Panic Attacks

Home remedies for panic attacks are alternative and/or complementary treatments to medication prescribed by physicians. Some of these home remedies for panic attacks have been used for years while others are relatively new. Either way, they are all considered safe to use. Home remedies for panic attacks include:

  1. Meditation- Meditation is a popular form of relaxation that helps calm the mind and body by focusing attention on breath control, body relaxation, and mental focus. Practicing meditation or deep breathing can help reduce symptoms of anxiety, stress, and panic attacks.
  2. Yoga- Yoga is another great form of relaxation that focuses on breathing exercises and movement positions. Like meditation, practicing yoga will help reduce symptoms of anxiety, stress, and panic attacks.
  3. Acupuncture- Acupuncture involves needling specific areas in the body to relieve pain or treat illness. Certain points in the body can be targeted to help reduce sensations related to anxiety such as muscle tension and stress. This generally takes place in your chest area.
  4. Exercise- Exercise is a great way to keep your body healthy and relaxed. By exercising you can help relieve tension in your muscles. It can prevent symptoms of anxiety from developing into full-blown panic attacks or other related conditions. This may include situations such as insomnia and depression.

How To Prevent Panic Attacks?

How To Prevent Panic Attacks

Panic attacks are a serious problem. They occur suddenly and may last for several minutes. This TIA is a neurological condition that causes someone to have a sudden, severe headache and experience difficulty speaking. The person suffering from an attack feels as though they are having a heart attack. Also, they may experience chest pain, shortness of breath, dizziness, tingling, and numbness. Treating panic attacks is important in order to lead a normal life. Sometimes, it is not possible to prevent all panic attacks. But there are things that you can practice to cope better when you do have one. Here are some tips on how to prevent panic attacks:

  • Know your triggers – You can get to know the factors that trigger your panic attacks by keeping a diary of the situations and circumstances that precede them. By paying attention to your thoughts before an attack you may be able to find out what sets it off. Once you know what triggers them you can work on overcoming them in order to prevent future attacks
  • Deep breaths – When faced with an anxiety-provoking situation try taking several slow and deep breaths. This will help you stay calm during the situation and prevent it from escalating into a full-blown panic attack
  • Stay calm. The easiest way to prevent panic attacks is to stay calm. If you feel yourself starting to panic, remind yourself that it’s just anxiety. You can also try breathing deeply until you calm down.
  • Avoid caffeine or alcohol before bedtime. Caffeine and alcohol both make it harder for you to sleep. This makes it harder for your body to recover from the day’s stressors. Try drinking some tea or hot chocolate instead.
  • Get plenty of exercise every day. Exercise helps your body recover from the day’s stressors more quickly. This helps to keep your anxiety levels down at night as well as during the day.

Conclusion

Panic attacks are horrible. They are terrifying and can make people feel worthless, helpless, and pathetic. They can affect all aspects of your life. This can even stop you from going out and doing the things you love. In short, they are one of the most difficult things people have to deal with. Don’t worry if they happen to you. There is hope, yet from my and other people’s experiences, there is a way out of panic attacks. You just need to find what works for you.

A Word From Mantra Care

Your mental health — your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.

Also, at Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depressionanxietystressrelationshipOCDLGBTQ, and PTSD. You can take our mental health test. You can also book a free therapy or download our free Android or iOS app.

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