Most people are not sure if they have ever had a panic attack, until they hear exactly what they are. Many people have experienced heightened levels of anxiety at various times in their life, but panic attacks bring it to the highest level and are very alarming. Panic attacks are typically triggered by intense worry or anxiety, but end up triggering a severe physical reaction. Most describe a feeling of losing control or wonder if they are having a heart attack.
Symptoms of a panic attack often feel like they hit suddenly, without warning, and seemingly out of nowhere. A panic attack may last for five minutes or as long as a half hour, but become very intense within minutes. Symptoms can include: racing heart, chest pains, sweats, shakes, chills, nausea, light headedness, shortness of breath, a sense of doom or dying, hot flashes, or headaches. Given the intensity of them, many people begin to develop a fear or anxiety about experiencing another one, which can create a snowball effect or even cause people to avoid going out for fear of having one in public situations.
Although there is no known cause for panic attacks, some research points to genetics, environmental stressors, experience of traumatic events, and struggles with generalized anxiety. Wread more
Description Generalized Anxiety Disorder is the most common form of clinical anxiety and is different from normal everyday worry. Where most people report having some general and specific worries, they are capable of controlling it. People with Generalized Anxiety Disorder (GAD) experience exaggerated worry and fears throughout the day with little or nothing provoking it. Their anxiety is intrusive, difficult to get off their mind, and often uncontrollable. They may be overly preoccupied with money, relationships, health issues, career, or ruminate about decisions and choices. GAD is twice as common in women as men. The disorder can occur at any age, but commonly manifests in adolescence to middle age. Untreated GAD is prone to the development of other issues such as depression or abuse of alcohol or drugs. Symptoms & Features A thorough mental health diagnostic evaluation should be sought if three of the following symptoms are persisting for six months or more in conjunction with excessive worry and preoccupation that is difficult to control. 1) muscle tension, 2) disturbed sleep (insomnia or excess sleep), 3) being easily fatigued, 4) restlessness or feeling on the edge, 5) irritability, 6) indecisiveness or lack of concentration. Unlike physical issues like strep throat there is no laboratory test to prove wh read more
- Remember that although your feelings and symptoms are frightening, they are neither dangerous nor harmful.
- Understand that what you are experiencing is merely an exaggeration of your normal reactions to stress. 3. Do not fight your feelings or try to wish them away. The more willing you are to face them, the less intense they will become. 4. Don’t add to your panic by thinking about what “might happen.” If you find yourself asking, “What if?” tell yourself “So what!” 5. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get. 6. Label your fear level from 0 to 10 and watch it go up and down. Notice that it doesn’t stay at a very high level for more than a few seconds. 7. When you find yourself thinking about fear, change your “what if” thinking. Focus on and perform some simple, manageable task. 8. Notice that when you stop thinking frightening thoughts your anxiety fades. 9. When fear comes, accept it, don’t fight it. Wait and give it time to pass. Don’t try to escape from it, and remember to breathe. 10. Be proud of the progress you’ve made. Think about how good you will feel when the anxiety has passed and you are in total control and at peace.
To learn other effective strategies for dealing with panic attacks, make an appointment today to meet with one of our therapists. To get more read more