Causes Of Panic Attacks And Panic Disorder
Although the exact causes of panic attacks and panic disorder are unclear, the tendency to have panic attacks runs in families. There also appears to be a connection with major life transitions such as graduating from college and entering the workplace, getting married, or having a baby. Severe stress, such as the death of a loved one, divorce, or job loss can also trigger panic attacks.
Panic attacks can also be caused by medical conditions and other physical causes. If youre suffering from symptoms of panic, its important to see a doctor to rule out the following possibilities:
Questions To Ask Your Doctor
- What is causing my panic disorder?
- What treatment is best for me?
- Should I take a medicine?
- Will I have to take medicine the rest of my life?
- Is there any kind of therapy I should try?
- How long will I have to be in therapy?
- Im afraid to leave my house. What should I do?
- Is there a possibility that my panic attacks will come back after treatment?
Can Panic Disorder Be Prevented Or Avoided
You cant prevent panic disorder because doctors arent sure what causes it. But you may be able to prevent a panic attack by knowing your triggers. Your doctor can help with that. He or she can help make sure your panic attacks dont become worse or more frequent. Its also a good idea to be physically active. Getting exercise is a known stress reliever and may also guard you against panic attacks.
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Will The 60 Second Panic Solution Work For You
60 Second Panic Solution works for most people who want to know how to get rid of panic attacks and anxiety. That includes children and individuals living with panic disorder and generalized anxiety disorder . All that you have to do is complete the course, which people with obsessive-compulsive disorder and specific phobias can also benefit from taking.
The Panic Solution program is an excellent treatment option for people struggling with mitral valve prolapse and panic attacks. Panic and anxiety attacks are common features of the mitral valve prolapse syndrome that can make living with MVP exceptionally challenging. With Dan and Annas system, though, one can quell MVP symptoms and improve their condition.
Other individuals that can benefit from using the Panic Solution program include those with insomnia and people suffering from stress and depression. There is even a bonus area inside that covers personal development issues such confidence building, relationship creation, and emotional freedom. The course aims to provide a well-rounded holistic solution for improving lives.
What To Do Tomorrow
The panic attack has passed. Excellent! But your work isnt over yet. Next, you need to determine: whats driving your panic attacks? Here are some of the most common triggers, and what do do about each:
Thoughts: Some of the most common fears that lead to panic attacks include fears of passing out, going crazy, losing control, having a heart attack, or vomiting. If you suspect your panic attack might stem from one of these fears, ask yourself these two key questions: How likely is that, really? How bad would that be? Would I recover? Going through this mental process can be quite helpful to limit panic attacks.
Situations: If you find that you have panic attacks only in specific situations like going on subways or through tunnels try to slowly limit how much youre avoiding these situations. This process can be best facilitated with the guidance of a cognitive-behavioral therapist.
Traumatic memories: Its common for panic attacks to be triggered by memories of reminders of a traumatic event from the past. If this is the case for you, seek a consultation with a therapist specializing in PTSD.
Rumination: Sometimes panic attacks happen after you spend a lot of time and mental energy dwelling on a troubling topic. If thats the case for you, try some mindfulness practice to improve your ability to stop ruminating once you realize thats whats happening. Being able to take your mind off a troubling topic is a skill that mindfulness practice can help you improve.
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Therapy For Panic Attacks
Managing panic attacks requires making changes when youre not having a panic attack. Just hoping you wont have another one probably wont work. If you need help determining which changes would help, consider a consultation with a therapist trained in cognitive-behavioral therapy. Panic attacks can happen for many reasons. A cognitive-behavioral therapist can help you understand why your panic attacks happen, and how to prevent future panic attacks.
Panic Attack Signs And Symptoms
The signs and symptoms of a panic attack develop abruptly and usually reach their peak within 10 minutes. They rarely last more than an hour, with most ending within 20 to 30 minutes. Panic attacks can happen anywhere and at any time. You may have one while youre in a store shopping, walking down the street, driving in your car, or even sitting on the couch at home.
Panic attack symptoms include:
- Shortness of breath or hyperventilation
- Heart palpitations or racing heart
- Chest pain or discomfort
- Feeling unreal or detached from your surroundings
- Feeling dizzy, light-headed, or faint
- Numbness or tingling sensations
- Fear of dying, losing control, or going crazy
Is it a heart attack or a panic attack?
Most of the symptoms of a panic attack are physical, and many times these symptoms are so severe that you may think youre having a heart attack. In fact, many people suffering from panic attacks make repeated trips to the doctor or the emergency room in an attempt to get treatment for what they believe is a life-threatening medical problem. While its important to rule out possible medical causes of symptoms such as chest pain, elevated heart rate, or difficulty breathing, its often panic that is overlooked as a potential causenot the other way around.
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Get Rid Of Panic Attacks Forever
You dont just learn how to get rid of panic attacks fast with the 60 Second Panic Solution. The program also provides a well-thought-out treatment plan that enables users to fully overcome crippling panic attacks and anxiety. This plan, called Thought Patrol, is tried and tested and eliminates panic attacks in less than a month. In just 21 days, users can completely stop panic attacks for good.
Thought Patrol provides a long-term solution for panic and anxiety. It teaches you to program your mind to reject feelings of panic, stress, worry, and anxiety. The result is that disturbing physical symptoms disappear and you feel much more confident. You start thinking and feeling like a normal person again and can gain complete control of your life.
Signs And Symptoms Of Panic Disorder
While many people experience just one or two panic attacks without further episodes or complicationsand theres little reason to worry if thats yousome people go on to develop panic disorder. Panic disorder is characterized by repeated panic attacks, combined with major changes in behavior or persistent anxiety over having further attacks.
You may be suffering from panic disorder if you:
- Experience frequent, unexpected panic attacks that arent tied to a specific situation
- Worry a lot about having another panic attack
- Are behaving differently because of the panic attacks, such as avoiding places where youve previously panicked
While a single panic attack may only last a few minutes, the effects of the experience can leave a lasting imprint. If you have panic disorder, the recurrent panic attacks take an emotional toll. The memory of the intense fear and terror that you felt during the attacks can negatively impact your self-confidence and cause serious disruption to your everyday life. Eventually, this leads to the following panic disorder symptoms:
Anticipatory anxiety Instead of feeling relaxed and like your normal self in between panic attacks, you feel anxious and tense. This anxiety stems from a fear of having future panic attacks. This fear of fear is present most of the time, and can be extremely disabling.
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Eliminate Anxiety Attacks And Panic Attacks For Good
This is a great intro to understanding panic and anxiety. Its written by Barry McDonagh. Hes an anxiety expert whose program has helped thousands of people including me. If the description of symptoms starts to make you feel anxious, just take a few deep breaths and then continue. Its worth it. Take a look below:
If you suffer from
* a pounding heart, or an accelerated heart rate
* Fear of losing control or going crazy
* Fear of dying
* Numbness or a tingling sensation
* Chills or hot flashes
2000 Washington, DC.)
then youve experienced firsthand some of the possible symptoms of a panic or anxiety attack. If you are reading this page because a loved one suffers from these symptoms and you are trying to understand or help, its hard to appreciate what they go through.
Just try to imagine what it feels like to experience one, if you can.
Here is a typical example:
Standing in a supermarket queue, its been a long wait but only one customer to go before you make it to the cashier. Wait, what was that sensation? An unpleasant feeling forms in your throat, your chest feels tighter, now a sudden shortness of breath, and what do you knowyour heart skips a beat. Please, God, not here.
Think relaxing thoughts, and again, while breathing in, think Relax, and then breathe out. But it doesnt seem to be having any positive effect in fact, just concentrating on breathing is making you feel self-conscious and more uptight.
Okay, coping technique 2:
Panic Attack Treatment And Prevention
Cognitive behavioral therapy and selective serotonin reuptake inhibitors are the first-line, evidence-based treatments for anxiety. These treatments can be used separately or in combination.
Cognitive behavioral therapy focuses on identifying and addressing anxiety-related thoughts and behaviors. It often involves meeting with a therapist weekly and practicing hands-on strategies each day to manage anxious thoughts and behaviors.
SSRIs are taken daily and can help adjust levels of the neurotransmitter serotonin in the brain, which can affect mood and anxiety. There are many types of SSRIs. A medication provider will determine which one is best for you and will meet with you regularly to monitor benefits and side effects.
Duval doesnt recommend avoidance strategies or using substances such as drugs or alcohol to cope with or abstain from anxious feelings or panic attacks. Incorrect use of substances, including prescriptions, can interfere with relationships and work.
It is a way to mask or avoid the anxiety were not giving ourselves ways to manage it that are going to decrease it long term, Duval says.
Instead, she suggests finding strategies to manage the attacks or reduce the anxiety around having a panic attack.
The challenge is that oftentimes the more we try to prevent something, the more it will happen, Duval says. A big part of managing anxiety and panic is finding ways to face it.
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How It Feels After A Panic Attack
A more likely possibility is that you had a single panic attack that leaves you feeling generally anxious, tired, and frayed. While panic attacks can be scary, they’re not dangerous. But the fear they may cause you can be more unsettling than the attack itself. That’s especially true if you’ve never had one before. When it’s your first episode, you may think you’re having a stroke or a heart attack.
How do you tell if it’s a panic attack or high anxiety? It’s tricky. It helps to talk to your doctor, but a closer look at your symptoms often can give you some clues.
A true panic attack tends to have clear, intense, physical symptoms — a pounding heart, shortness of breath, and so on.
Anxiety can give you some of these, but they tend to be milder. Instead, you’ll have more mental symptoms like a racing mind, lots of worries you can’t stop, and a hard time focusing. You might also feel restless and have a hard time sleeping.
Common Characteristics Of A Panic Attack
What, exactly, is a panic attack? A panic attack refers to a sudden episode of intense fear, panic or anxiety that triggers severe physical reactions when there is no imminent danger. Its disproportionate fear. Effectively, a panic attack fills you with the feeling of imminent doom when theres actually no immediate threat. Think of it as a false alarma misfiring of your fight-or-flight instinct, as it were.
In addition to an intense feeling of anxiety, a panic attack usually triggers a variety of physical symptoms, as well. These may include any or all of the following:
- Shortness of breath/hyperventilation
- Sensations of numbness or tingling in parts of the body
- Fear of dying
The scariest part of having a panic attack may be the physical symptoms themselvesmany people describe feeling like they are having a heart attack when it is instead a panic attack. The primary differences between a heart attack and a panic attack are that a panic attack is usually triggered by a wave of fear and panic attacks are usually brief, usually descelarating afting 10 minutes or so. Regardless, panic attacks can be highly disconcerting and uncomfortable, however brief.
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Always Seek Professional Advice
Always seek medical advice if you are not sure whether your symptoms, or another persons symptoms, indicate a panic attack. In an emergency, dial triple zero for an ambulance. Its important to see your doctor for a check-up to make sure that any recurring physical panic-like symptoms are not due to illnesses, including:
Panic Disorder With Agoraphobia
Agoraphobia was traditionally thought to involve a fear of public places and open spaces. However, it is now believed that agoraphobia develops as a complication of panic attacks and panic disorder. Although it can develop at any point, agoraphobia usually appears within a year of your first recurrent panic attacks.
If youre agoraphobic, youre afraid of having a panic attack in a situation where escape would be difficult or embarrassing. You may also be afraid of having a panic attack where you wouldnt be able to get help. Because of these fears, you start avoiding more and more situations.
For example, you may begin to avoid:
- Crowded places such as shopping malls or sports arenas.
- Cars, airplanes, subways, and other forms of travel.
- Social gatherings, restaurants, or other situations where it would be embarrassing to have a panic attack.
- Physical exercise in case it triggers panic.
- Certain food or drinks that could provoke panic, such as alcohol, caffeine, sugar, or specific medications.
- Going anywhere without the company of someone who makes you feel safe. In more severe cases, you might only feel safe at home.
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Does Not Cure Panic Attacks And Anxiety Instantly
While the Panic Solution by Anna and Dan teaches how stop a panic attack in a minute or less, it is not a miracle panic attack cure. To completely eliminate panic attacks and anxiety, it is necessary to complete the program and follow the 21-day plan included. Furthermore, one must apply the methods and techniques exactly as described to reap the full benefits of the system.
Another point worth mentioning is that the 60 Second Panic Solution system may not work for every single person. In most cases, panic sufferers are able to stop panic attacks fast using Annas scientifically-backed techniques and get rid of anxiety. But, the effectiveness of the program depends on the individuals character and efforts, as well as the severity of the problem.
Find A Focus Point For Your Mind
To counter the overwhelming sense of helplessness that often accompanies a panic attack, some people find it helpful to train their minds on a simple focal point, like a small object in the room or actively listening to a song. You can alsto count backward from 100 by intervals of three.
Focus all your attention on that one thing and be as actively involved with your focus point as possible. The goal here is to be so focused that your anxious feelings melt away in the backgrounds until they disappear. This is a distraction technique.
Pick a focus point in advance so that you can quickly go there during a panic attack.
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Cognitive Behavioral Therapy Is 70 To 90 Percent Effective As A Treatment For Panic Disorder
Panic disorder is one of the most treatable anxiety disorders. The prevailing treatment is cognitive behavioral therapy . A new offshoot of CBT, known as Acceptance and Commitment Therapy , has also been found effective in treating panic disorder. Psychologist Steven Hayes developed ACT in part as a way to treat his own panic disorder. This form of therapy uses acceptance and mindfulness techniques to change how you relate to your physical sensations of anxiety and anxiety itself.
CBT is an incredibly effective treatment for panic disorder. Seventy to ninety percent of people who undergo CBT will get better, says Gruner.
A key part of CBT in treating panic is a method called interoceptive exposure, in which the person deliberately confronts the unpleasant physical sensations that are causing anxiety. People become more sensitive to these sensations because they fear and avoid them, so facing the sensations and learning that they are not dangerous can lower anxiety sensitivity.
CBT sessions are usually conducted on a weekly basis and last for around 12 to 16 sessions. The treatment tends to show long-lasting results, and relapse is uncommon.
Selective serotonin reuptake inhibitors are also often used to treat depression and anxiety disorders, with or without CBT. These drugs can be effective, but CBT has been found to be a longer-lasting treatment than SSRIs.