..."I felt I was laid back until I had a panic attack..." They are frightening and can feel like a heart problem, but there are ways to stop and prevent panic attacks.
Panic facts:
- At least one in ten people suffer from occasional panic attacks.
- The attacks themselves are not dangerous, but without treatment they may lead to depression or phobias in the long-term.
- Women are twice as likely as men to be affected by panic disorder.
Recognizing a panic attack - Panic attacks can be extremely frightening, but understanding what is happening is the first step towards beating the condition. The first thing to know is that although the symptoms are very real and psychical, not imagined, they are not life-threatening. However awful you feel at the time it will pass. A panic attack is a sudden rush of overwhelming fear that causes a range of physical symptoms often associated with hyperventilating. Attacks can occur at any time, often without warning - you may not even feel uneasy or upset before they happen. Because of their unpredictable nature, you may suffer intense anxiety between attacks, as you feel as though you're waiting for them to happen.
Symptoms can include several of the following:
- Dizziness or feeling faint
- Palpitations and/or increased heart rate
- Sweating, trembling or shaking
- Difficulty breathing
- Feeling of choking or nausea
- Chest pain
- Numbness or tingling sensations
- Chills or hot flushes
- Feelings of unreality and detachment
- Fear of losing control
- Fear of dying
- A sense of danger and an urge to escape
- An attack can last between a few seconds to ten minutes, and can recur for up to two hours
Where to get help and how to solve the problem.
Telling the difference between a panic attack and a heart attack - because many of the symptoms mirror those of a heart attack, it can be difficult to tell them apart. The most common symptom that isn't usually present in a panic attack is extreme pain. Pain in the centre of the chest that lasts longer than few minutes, or in the upper body parts - arm, neck, jaw or stomach - is one sign of a heart attack. But if you're in doubt, especially if you haven't had a panic attack before, you should seek immediate medical attention and can call NHS Direct. Panic attacks can be incredibly debilitating if you don't seek help. They can affect your work and relationships and, if left unchecked can increase you risk of clinical depression.
What causes them? - Panic attacks can be caused by a variety of things, including a traumatic experience such as bereavement, or a life change such as having children. They can also be caused by an unpleasant experience - for instance, a work presentation that went wrong. Diet can also play a role. fasting or eating fatty foods, which cause blood sugar levels to spike, can cause attacks, as can prescription medicines - such as asthma drugs - and caffeine, alcohol an recreational drugs.
Instant fix - Very many attacks are accompanied by hyperventilation or over-breathing, which is caused by breathing too fast. This disturbs the body's balance of oxygen and carbon dioxide. The sensation that result can be very unpleasant but breathing properly can really help.
Try one of these exercises:
- Breathe in and out of a paper bag, which causes you to re-inhale the carbon dioxide you breath out. Never use a plastic bag.
- Hold your breath for as long as you comfortably can (around 15 seconds) to prevent the dissipation of carbon dioxide. Repeat until your breathing is regular.
- Go for a brisk walk or jog while breathing in and out your nose.
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