Your Guide To Panic And Anxiety
What Is An Anxiety Attack?
What Is An Anxiety Attack?
A panic attack comes on unexpectedly, with a burst of fright and anxiety. Occasionally, panic attacks can take place for no apparent reason and hit without warning. For some, panic attacks come about frequently. Other folks might have them less regularly. If panic is a common issue, it may be because of a specific trigger. This trigger could be a place, person, situation, or just about anything. Panic attacks seldom cause lasting physical harm, but the emotional toll that they take on a victim can be brutal. Panic attacks can also result in panic disorder, a more distressing and difficult condition.
Who Do Panic Attacks Effect?
The condition affects scores of folks. This problem is so common that there are reports that as many as 1 in 10 people battle with panic attacks. Young adults make up a lot of the population who are extra prone to have these attacks. Women are at a disadvantage over men with more females than males being prone to panic attacks. It is also said that the condition is genetically inherited so panic attacks may run in the family.
How Can I Tell If I'm Having A Panic Attack?
If you are having a panic attack, there will be numerous signs. They include raised heartbeat or palpitation, chest pain, hyperventilation or shortness of breath, stomach churning, upset stomach, trembling and shaking, muscle tension, sweating, dizziness and light-, hot or cold flashes, tingling sensation or numbness, fear of dying, going crazy or losing control and feeling detached from the surroundings.
Many symptoms of a panic attack are similar to a heart attack. Panic attacks seldom result in long term injury, but heart attacks may. Seeking medical attention is important, especially if this is the first panic attack you have had.
What cause an attack?
Often, there is no exact cause for panic attacks. However, attacks can be caused by past traumatic experiences like death of a loved one, family conflicts, bad relationships, divorce of parents, car accident, public humiliation, etc. On occasion attacks come about when a person is exposed to a place or situation that reminds them of a past conflict.
Stress is also known to have an effect on anxiety and panic. Stress at home or at the office can all contribute to panic and anxiety. Other research links panic attacks to a genetic factor.
What to Do In A Panic Attack
Panic attacks peak from 5 to 10 minutes; it rarely lasts for more than half an hour.But during this time, you can experience distress such as those signs and symptoms mentioned above. During a panic attack, you may wish to control your breathing to maintain your heart rate down. Breathe slowly and deeply as you can. Breathe in slowly for 3 counts then hold your breath for the next 3 slow counts. Then, exhale for 3 slow counts..
Do this until you are calm. If possible, stand up and slowly move around. Some folks like breathing in to a paper bag. With the paper bag, you are inhaling more carbon dioxide. This has the effect of regulating your blood acid levels that are disturbed by rapid breathing
While you are doing your breathing exercises, free your thoughts of stressful things. Replace the stressful thoughts with calm ones. If available, do something that will take up your mind such as solving puzzles and playing word games.
by: Brendan Wiley
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