Do you know what a panic attack is? If not, don’t worry, you’re not alone. A panic attack is an intense feeling of fear that can be accompanied by physical symptoms like chest pain, shortness of breath, and dizziness. For some people, these attacks can be so severe that they are unable to leave their homes or even get out of bed. If this sounds like you, then you need to read on! In this blog post, we will discuss the best strategies for treating panic attacks.
- 1 Defining Panic Attack
- 2 What Causes Panic Attack?
- 3 When to Get Panic Attack Treatment?
- 4 How To Treat Panic Attacks?
- 5 Conclusion
- 6 A Word From Mantra Care
Defining Panic Attack
A panic attack is defined as a discrete period of intense fear or discomfort. That is associated with numerous somatic and cognitive symptoms (DSM-IV; American Psychiatric Association, 1994). The symptoms typically peak within minutes and then begin to subside. However, some symptoms may persist for hours. Panic attacks can occur unexpectedly or can be brought on by a trigger.
There are two types of panic attacks: expected and unexpected. Expected panic attacks are those that happen after a person is exposed to a trigger. Unexpected panic attacks are those that happen without any apparent trigger.
The most common symptoms of a panic attack include:
- Heart palpitations or accelerated heart rate
- Trembling or shaking
- Sensations of shortness of breath or smothering
- Feeling of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Feeling dizzy, unsteady, lightheaded, or faint
- Feelings of unreality (derealization) or being detached from oneself (depersonalization)
- Fear of losing control or “going crazy”
- Fear of dying
- Numbness or tingling sensations
- Chills or hot flashes
These are some common signs that you may be having a panic attack. Moreover, it is important to remember that not everyone experiences all of these symptoms. Some people may only experience a few, while others may experience many.
What Causes Panic Attack?
Panic attacks happen when you feel unexpected, intense fear. This fear can come on suddenly and feel very strong. It may make you feel like you’re losing control or that you’re in danger. A panic attack usually lasts for a few minutes, but it can feel much longer.
There are a few causes of panic attacks, and it may be a combination of these factors:
Stressful life events – It is the major cause of panic attacks. This could be things like:
- job loss,
- or the death of a loved one.
Life events always play a vital role in our mental health. When we experience something that is very stressful, it can be hard to cope and this can lead to a panic attack.
Other Mental Disorders – There are other mental disorders that can cause panic attacks. These include:
If you have one of these disorders, you may be more likely to have panic attacks. Because these disorders can be treated, it is important to get help if you think you may have one of them.
Genetics – There is some evidence that panic disorder runs in families. This suggests that there may be a genetic component to the disorder. However, more research is needed to confirm this.
Changes in Brain Chemistry – There is some evidence that changes in brain chemistry may play a role in panic attacks. This could be due to things like:
- hormone changes,
- or taking certain types of drugs.
More research is needed to understand the role of brain chemistry in panic attacks. However, this is an area of active research.
So, these are some of the possible causes of panic attacks. It is likely that a combination of these factors contributes to the development of the panic disorder. If you think you may have panic disorder, it is important to get help from a mental health professional.
When to Get Panic Attack Treatment?
Panic attack treatment is most effective when it’s received early on. It is important to seek professional panic attack treatment, especially in cases when:
- Have difficulty functioning in your day-to-day life
- Panic attacks are starting to happen more frequently
- Changes in behavior after a panic attack
- Tend to last for longer periods of time
These are major red flags that indicate it’s time to get professional help. It’s also important to seek treatment if you have any suicidal thoughts or feelings during or after a panic attack. Moreover, if you have a history of substance abuse, it’s essential to seek professional help in order to prevent any further damage.
However, panic attack treatment is not only effective when it’s received early on, but also when it’s done correctly. There are a number of different treatment options available, so it’s important to consult with a professional in order to figure out which one is best for you.
How To Treat Panic Attacks?
Panic attack treatment is really about finding what works for you. Some people find that therapy, medication, or a combination of the two is helpful. Others may find that home remedies work best for them. The important thing is to keep trying different things until you find something that helps relieve your symptoms.
If you’re not sure where to start, here are the top 10 best strategies for panic attack treatment:
Therapy or counseling is an effective treatment for panic attacks. A therapist can help you understand your triggers and work on coping skills. In fact, therapies are believed to be the safest and most effective treatment for panic attacks. There are several effective options of therapy, these include:
- Cognitive-Behavioral Therapy
- Exposure Therapy
Cognitive-behavioral therapy (CBT) is the most common type of therapy for panic attacks. CBT helps you identify and change thought patterns that contribute to anxiety. Also, it works to change your behaviors to avoid or cope with anxiety-provoking situations.
Exposure therapy, on the other hand, is a type of CBT that helps you face your fears head-on. During exposure therapy, you’ll work with a therapist to gradually approach the things that make you anxious. This can help you become less afraid of these things and reduce your anxiety overall.
If therapy alone doesn’t seem to be helping, medication may be an option. There are several types of medication that can be used to treat panic attacks, these include:
- Anti-anxiety medications
Antidepressants are the most common type of medication used to treat panic attacks. They work by increasing levels of serotonin in the brain, which helps to improve mood and reduce anxiety.
Anti-anxiety medications are also commonly used to treat panic attacks. These medications work by reducing the symptoms of anxiety, such as racing heart and shaking.
Beta-blockers are a type of medication that is typically used to treat high blood pressure. However, they can also be effective in treating panic attacks by reducing the physical symptoms of anxiety, such as heart rate and shaking.
Work on Your Breathing
One of the quickest ways to calm down during a panic attack is to focus on your breathing. In fact, breathing is always a good strategy to calm down when you’re feeling anxious or stressed. It is also believed that if you are able to control your breathing, you can better control the physical sensations of a panic attack.
One way to work on your breathing is to simply count each breath. Inhale for a count of four, hold it for a count of two. And then exhale for a count of four. You can do this as many times as you need to until you feel your panic attack subsiding.
Another strategy that can help is what’s called “square breathing.” With this method, you breathe in for a count of four, hold it for a count of four, and breath out for a count of four. And then hold your breath for a count of four. And then you repeat the cycle.
Recognize Your Triggers
It is essential to understand what causes your panic attacks. Once you know your triggers, you can develop a plan to avoid them or deal with them in a healthy way. Your triggers can be anything, from specific situations to certain places or even people. If you can identify your triggers, you will be one step closer to preventing panic attacks.
People who have panic attacks need to understand that recognizing triggers is the first step to managing panic attacks. By learning what causes their panic, they can develop a plan to better deal with them.
For some, this may mean avoiding certain triggers altogether. Others may need to learn how to cope with their triggers in a healthy way. Either way, understanding one’s triggers is an important part of managing panic attacks.
Consider Meditation Techniques
Meditation seems to be a helpful activity for panic attack prevention. It can help you focus on the present moment, which can be very grounding. There are many different ways to meditate, so find one that works best for you and stick with it.
Start by finding a comfortable place to sit or lie down. Close your eyes and focus on your breath. Breathe in slowly and deeply through your nose, filling up your belly. Then breathe out slowly through your mouth. Continue this for a few minutes, then open your eyes and go about your day. The several techniques of practicing meditation are:
- mindfulness meditation
- transcendental meditation
- progressive muscle relaxation
- autogenic training.
If you are someone who experiences panic attacks, choose one of these methods and give it a try the next time you feel an attack coming on. You may be surprised at how well it works.
Find Any Focus Object
Focus object refers to anything you can look at to help distract yourself from the anxiety and focus on something else. For some people, it may be a physical object like a pen or a bracelet. For others, it may be something visual like watching the clouds pass by.
And for others still, it may be an auditory focus like listening to music or white noise. The important thing is to find something that works for you. Because in panic attack treatment, the goal is to refocus your attention away from the anxious thoughts and onto something else.
Practice Muscle Relaxation Techniques
This is often one of the first things recommended for people suffering from anxiety and panic attacks. It can be done anywhere, at any time, and requires no special equipment. Muscle relaxation is actually a form of deep breathing, which has been shown to be very effective in reducing anxiety.
To do muscle relaxation, sit or lie down in a comfortable position. Start by tensing the muscles in your toes for a count of five, then relaxing them. Work your way up to your body, tensing and relaxing each muscle group until you reach your head. Once you’ve done this, take a few deep breaths and focus on the sensation of your muscles relaxing.
Try Repeating A Mantra Internally
When you’re having a panic attack, your mind is racing with negative thoughts. You may be thinking things like, “I’m going to have a heart attack,” or “I’m going to die.” These types of thoughts can fuel your panic and make it worse.
One way to combat these negative thoughts is by repeating a mantra to yourself. A mantra is a short, positive phrase that you can say to yourself over and over again.
Some examples of mantras you can use during a panic attack include:
- “I am safe.”
- “This will pass,”
- “I am in control.”
- “I can handle this.”
Repeating a mantra to yourself can help to calm your mind and ease your panic.
Keep Lavender Oil Handy
Lavender oil has long been used as a natural remedy for anxiety and panic attacks. When you feel an attack coming on, take a few deep breaths and dab some lavender oil on your wrists or temples. The scent will help you relax and hopefully prevent the attack from happening.
If you don’t have lavender oil, you can also try using a diffuser with lavender essential oils. This remedy takes a bit longer to work, but it can be just as effective.
Try Visualizing Your Happy Place
During the panic attack, close your eyes and visualize a happy memory or place. It can be anywhere that makes you feel calm and relaxed. For some people it’s a beach or a park, for others it might be a childhood memory. And they’re not just for kids! Adults can benefit from visualization exercises, too.
When you have a panic attack, your body goes into fight-or-flight mode. This means that your heart rate increases and you start to breathe more rapidly. These physical changes can be very frightening and make you feel like you’re in danger. In that case, visualization is a great way to calm your body and mind.
So, these are some of the best strategies for panic attack treatment. If you’re struggling with panic attacks, give these techniques a try and see what works best for you. Remember, you are not alone and there is help available. With the right treatment, you can overcome panic attacks and live a healthy, happy life.
Conclusively, panic attack treatment is often a matter of finding the right coping strategy for you. Some people find that therapy, medication, or a combination of both works best for them. Others find that they can manage their panic attacks by making lifestyle changes.
More often, the treatment for this condition is a combination of different strategies. You can contact Mantra Care for the best treatment of panic attacks. The experts at Mantra Care will help you find the most effective treatment for your panic attacks. You can also get in touch with a mental health professional to discuss your options and make a plan that’s right for you. Book your free consultation today to learn more!
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.
At Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, relationship, OCD, LGBTQ, and PTSD. You can take our mental health test. You can also book a free therapy or download our free Android or iOS app.