How To Overcome Panic Attacks

What Are the Panic Attack Symptoms

Of course, a racing heart is just one — if not the most prominent — of  the panic attack symptoms.  There are also more than a dozen other signs indicating you may be experiencing an attack.  They are:

  • A sense of impending death
  • Chest pain
  • Sweating
  • Headache
  • Shortness of Breath
  • Tightness in your throa
  • Nausea
  • Hyperventilation
  • Faintness Trembling chills
  • Abdominal cramping
  • Dizziness
  • Hot Flashes

Your particular experience with panic attacks may include as few as two or three of these symptoms or you may have a good number of them.

But the common denominator is that an attack begins suddenly (hence, not surprisingly the term “attack”).  You can, in fact, go from being symptom free to finding yourself in the peak of an attack in as short a time as 10 minutes.  The duration of this phenomenon varies from one individual to the next.  For some, the entire ordeal is over in as few as 30 minutes

For others, however, a panic attack may last for several hours. And in some rare instances, persons have been known to suffer with an attack for an entire day.

At the end of the attack, it’s quite natural to feel fatigued and worn out.  But more than that, most people have a heightened fear of going through another at any time.

Here’s wishing you a future free from panic attacks!

How To Prevent panic attracks

Panic attack sufferers are thoroughly familiar with the shortness of breath, pounding heart, dizziness, and stomach issues that are associated with their anxiety. What an outsider might not understand is that panic attacks are a very private thing. The person who is suffering from them is typically worried about an irrational fear. In the depths of their soul they might know it is irrational but, that does not excuse them in fearing it. They typically feel shame about how far their fear has gone and how much it has affected their life. Because of this, a lot of panic attack sufferers do not seek help. Those who do seek help can find it in a variety of ways.

Most specialists agree that a combination of cognitive and behavioral therapies is the best kind of help for panic disorders. A lot of the times a person can find the help they need by simply being informed and understanding what a panic disorder is. These cognitive restructuring changes the way that person it thinking; they are not going crazy. They are not having a heart attack. And they are not going to die from a panic attack. Cognitive therapies help sufferers to replace their negative thoughts with more positive and realistic thoughts.

Behavioral therapies focus on exposure to the actual physical sensations that someone experiences during a panic attack. Most people are not afraid of the experience or object, they are afraid of the attack itself. For instance they are not afraid of the people in a social setting, they are afraid of having a panic attack in a social setting. Behavioral therapies consists of exposing a panic attack sufferers to the symptoms of the attack in a controlled setting and allowing them to see that symptoms like an elevated heart rate or hot flashes do not always erupt into a full blown panic attack. Behavioral therapies also include allowing the sufferer to go through small manageable steps of the action they are afraid of. Again, using social settings as an example, these practices entail maybe just getting in the car to go to a party. This allows the person to just deal with the feelings and emotions of just being in the car. They soon learn to not focus on the situation that lies ahead or the consequences of their fear. They soon learn that sitting in the car will not produce a panic attack. Everyone goes through these steps at their own pace. One sufferer might need to arrive at a social setting, stay for ten minutes then leave a dozen times before they show progress. Another person might be able to force themselves through the situation with the heart palpitations and other symptoms to learn that they were able to get through the event and the next one will be easier.

Panic attack sufferers might also find the help that they need through medication. Medication is typically used to control the symptoms of panic attacks. Medications can also reduce the number of panic attacks as well as their severity. Plus, they will reduce the fear and anxiety associated with having another attack. Relaxation techniques can also help someone deal with an attack. Some relaxation techniques include breathing exercises as well as positive visualization. Also, a support group with other people who suffer from panic attacks can be helpful.

 

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