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What Is Good For Panic Attacks

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When To Seek Help

How to Get Through a Panic Attack | Lifehacker

Panic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can talk to their doctor for advice and reassurance.

Recurring or severe panic attacks can be a symptom of panic disorder. This condition affects 23% of people in the United States each year.

A person may want to talk to a healthcare professional if their panic attacks:

  • are recurring and unexpected
  • are getting in the way of daily life
  • do not pass with home coping methods

A doctor can talk a person through both short-term coping methods and long-term treatment options.

The symptoms of a panic attack can resemble those of a heart attack. These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, the person needs immediate medical attention.

Stay In The Moment To Relieve Anxiety Attacks

Although your gut response might be to leave the stressful situation immediately, dont. Let your anxiety level come down, advises Carmin. Then you can decide if you want to leave or if there’s a way to get back to whatever you were doing when the anxiety attack started. Staying in the moment will help you overcome anxiety, but its hard to do this at first.

Its one of the things I respect the most about people I work with, that they are taking the leap of faith and willing to do the things that terrify them,” Carmin says. “That takes a lot of courage.”

What Causes Panic Disorder

Panic disorder sometimes runs in families, but no one knows for sure why some family members have it while others dont. Researchers have found that several parts of the brain and certain biological processes may play a crucial role in fear and anxiety. Some researchers think panic attacks are like false alarms where our bodys typical survival instincts are active either too often, too strongly, or some combination of the two. For example, someone with panic disorder might feel their heart pounding and assume theyre having a heart attack. This may lead to a vicious cycle, causing a person to experience panic attacks seemingly out of the blue, the central feature of panic disorder. Researchers are studying how the brain and body interact in people with panic disorder to create more specialized treatments. In addition, researchers are looking at the ways stress and environmental factors play a role in the disorder.

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Try Muscle Relaxation Techniques

Another symptom of panic attacks is muscle tension. Practicing muscle relaxation techniques may help limit an attack. This is because if the mind senses that the body is relaxing, other symptoms such as rapid breathing may also diminish.

A technique called progressive muscle relaxation is a popular method for coping with anxiety and panic attacks.

This involves tensing up and then relaxing various muscles in turn. To do this:

  • Hold the tension for 5 seconds.
  • Say relax as you release the muscle.
  • Let the muscle relax for 10 seconds before moving on to the next muscle.
  • Use Progressive Muscle Relaxation

    Instantly Stop Panic Attacks [Breathing Exercise] : AusMentalHealth

    Dr. Mehta recommends trying progressive muscle relaxation, which, she says, basically involves tensing and releasing your muscles one muscle group at a time. For example, you could tense your toes, hold for a few seconds, then release.

    This technique helps you focus on different muscle groups and tell the difference between what the muscle feels like when its tense versus relaxed. It causes you to be aware of how your body is feeling in the moment.

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    Some People May Develop Panic Disorders

    For many people, the feelings of panic occur only occasionally during periods of stress or illness. A person who experiences recurring panic attacks is said to have panic disorder, which is a type of anxiety disorder. They generally have recurring and unexpected panic attacks and persistent fears of repeated attacks.

    Practice Breathing And Relaxation Techniques

    Both breathing and relaxation techniques to be effective tools when it comes to treating panic disorder.

    Your healthcare provider or therapist may be able to teach you specific techniques.

    You can also find many breathing and guided relaxation practices online, such as this audio exercise. There are also many apps you can download.

    Some of these techniques may be particularly useful during a panic attack to help you feel grounded.

    For example, if you experience a panic attack, try 4-7-8 breathing:

  • Inhale on the count of 4.
  • Hold your breath for 7 seconds.
  • Exhale very slowly on the count of 8.
  • If holding your breath for this long is challenging, try a shorter duration, such as breathing in for a count of 4, holding your breath for 1 second, and then exhaling for a count of 4.

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    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 you’re suffering from symptoms of panic, it’s important to see a doctor to rule out the following possibilities:

  • Mitral valve prolapse, a minor cardiac problem that occurs when one of the heart’s valves doesn’t close correctly
  • Hyperthyroidism
  • Medication withdrawal
  • Being Open About Panic Attacks

    How to help your friend during a panic attack – BBC

    While panic attacks are much more widely understood than they were when Petersen was first experiencing them, she notes that research shows that people who have panic disorder often wait years before they discuss symptoms with a medical professional or even other people. Its easy to feel ashamed by the symptoms if youre not dying, does that mean theres something terribly wrong with your brain?

    When she was struggling in college and didnt know what was wrong with her, she notes, I told friends that I had mono.

    But later, after some bad experiences with romantic partners who werent supportive, she says, I made a vow to tell every person I dated about my anxiety up front, as if it was a communicable disease. Being around people who can accept that part of you and support you is super important.

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    Whats The Best Treatment For Panic Attacks

    If youve ever had a panic attack, you know how scary it can feel. During a panic attack, a person experiences an abrupt surge of intense fear or discomfort that reaches a peak within minutes. At least four physical symptoms can occur during a panic attack, including heart palpitations, chest pain, sweating, trembling or shaking, or sensations of shortness of breath or choking.

    Though its common to experience a panic attack in response to a known trigger, if you have multiple or regular panic attacks that come out of the blue, you may have panic disorder.

    Thankfully, there are treatment options that can help to soothe panic attack symptoms when they arise as well as help prevent them from occurring, including psychotherapy, medications, and lifestyle changes.

    How K Health Can Help

    Want mental health support? Get connected to care in minutes. K Therapy offers free smart chats, which are dynamic, pre-written conversations designed by experts that cover a number of common mental health topics such as depression, anxiety, stress, relationships, and more. Access them for free by downloading the K Therapy app.

    K Health also offers anxiety medication for the right candidates.

    Online therapists are also available in select states for individualized care. Connect with a licensed mental health therapist for unlimited asynchronous text-based therapy. Therapists respond Monday through Friday between 9 am-5 pm, within 24 hours.

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    What To Do During A Panic Attack

    If a person senses the onset of a panic attack, it is best to resist the urge to fight it. It may help to remember that the feeling will pass, is not dangerous or life threatening, and will not harm them physically.

    Finding a peaceful spot may help if possible, as sights and sounds can intensify a panic attack. A person can also try some relaxation techniques, such as:

    • taking long, slow, deep breaths
    • smelling a soothing scent, such as lavender
    • focusing on a physical object in the environment to help them feel more grounded
    • repeating a mantra, which is a word, phrase, or sound that may help shift their focus away from fear

    How Is Panic Disorder Treated

    THE UNPREDICTABILITY OF PANIC. A panic or anxiety attack can grab you ...

    If youre experiencing symptoms of panic disorder, talk to a health care provider. After discussing your history, a health care provider may conduct a physical exam to ensure that an unrelated physical problem is not causing your symptoms. A health care provider may refer you to a mental health professional, such as a psychiatrist, psychologist, or clinical social worker. The first step to effective treatment is to get a diagnosis, usually from a mental health professional.

    Panic disorder is generally treated with psychotherapy , medication, or both. Speak with a health care provider about the best treatment for you.

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    What If Speaking With A Therapist Is Not An Option

    If you have health insurance, Medicare, or Medicaid, call your insurance provider to learn more about mental health coverage and to get a list of providers in your network.

    If you dont have insurance or are concerned about the costs of psychotherapy, affordable options are available.

    Some therapists and clinics offer sliding scale or free services for people with no insurance or low incomes.

    Asking your primary healthcare provider for their recommendations can be a good first step. You can also ask about any therapy apps or local support groups they recommend.

    • reduce their frequency and severity

    Remember That It Will Pass

    During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however scary it feels at the time.

    Try acknowledging that this is a brief period of concentrated anxiety, and that it will be over soon.

    Panic attacks tend to reach their most intense point within 10 minutes of their onset, and then the symptoms will begin to subside.

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    Sensory Grounding With Ice Or Cold Water

    If you have a washcloth and a water bottle, you have a good start to a panic attack survival kit. Sometimes panic attacks make people feel uncomfortably hot. A damp washcloth around the neck or face can ease this feeling and give you a sensation to think about.

    3 ways water can calm a panic attack:

    • Hold an ice cube in your hand and focus on the sensation
    • Place a cold, wet washcloth on the back of your neck
    • Dunk your head into a bowl of ice water

    Who Should Avoid Them

    My System for Stopping Anxiety Attacks: 5 steps, 20+ Skills for Panic Attacks

    Older adults are at a higher risk of benzodiazepine side effects such as memory problems and falls. People ages 65 years and older should avoid these medications, according to criteria developed by the American Geriatric Society. The College of Psychiatric and Neurologic Pharmacists recommends that people ages 55 years and older avoid benzodiazepines.

    According to a , using benzodiazepines during pregnancy is associated with premature delivery and low birth weight.

    A 2022 South Korean study found that when pregnant women took high doses during their first trimester, their children had a small increased risk of developmental issues and heart defects.

    Benzodiazepines can also worsen some conditions, such as:

  • Insomnia medications. These include zolpidem , eszopiclone , and zaleplon .
  • The following medications can affect how benzodiazepines are absorbed by your body:

    • Antacids.Antacids can decrease the absorption of benzodiazepines and reduce their concentration in your blood.
    • Proton pump inhibitors . These medications, such as omeprazole and esomeprazole , are used to treat acid reflux. They can interact with the liver enzymes that remove benzodiazepines from your body, increasing the amount that remains in your blood.

    Benzodiazepines should not be combined with alcohol or other substances that inhibit the central nervous system either. Alcohol can increase side effects such as drowsiness, and it also increases the risk of an accidental overdose.

    • dizziness or lightheadedness

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    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 you’re 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 it’s important to rule out possible medical causes of symptoms such as chest pain, elevated heart rate, or difficulty breathing, it’s often panic that is overlooked as a potential causenot the other way around.

    Benzodiazepines By The Numbers

    Benzodiazepines have become more popular over time.

    According to the Food and Drug Administration , U.S. outpatient pharmacies dispensed around 92 million benzodiazepine prescriptions in 2019.

    According to a 2016 study in the American Journal of Public Health, the number of U.S. adults filling prescriptions for benzodiazepines increased by 67 percent from 1996 to 2013.

    A 2018 study in Psychiatric Services, a journal by the American Psychiatric Association, found evidence of increasing use and misuse of benzodiazepines in the United States.

    During the previous year, 12.6 percent of people ages 18 and older, or more than 1 in 8, used benzodiazepines. Over 17 percent of them misused the drugs, meaning they took the drugs without a prescription, for longer than prescribed, with opioids, or in other ways that werent approved by a doctor.

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    Symptoms Of A Panic Attack

    For some people, panic attacks seem to come out of the blue or are triggered by uncomfortable sensations in the body, Duval says.

    Signs of a panic attack include:

    • Feeling like things are unreal or unfamiliar

    • Fear of dying or fear of losing control

    A panic attack would include at least four of these symptoms, Duval says.

    She notes that panic attacks can come on quickly and peak, or be at their worst, within 10 minutes. Most attacks resolve relatively quickly, within 30 minutes for most people.

    Nor are they dangerous: Panic attacks do not last forever panic will subside on its own, even if you dont do anything, Duval says.

    Engage In Light Exercise

    How to deal with a panic attack during a pandemic

    Research shows that regular exercise can not only keep the body healthy but boost mental well-being, too.

    Experts have found that exercising at 60 to 90 percent of your maximum heart rate for 20 minutes three times per week can help reduce anxiety.

    If you are not used to exercising, talk with your doctor before starting. There is some evidence that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder. Building up gradually can help your body adjust and avoid breathing problems. Aerobic exercise includes activities such as running on a treadmill.

    If you feel stressed or youre hyperventilating or struggling to breathe, stop and take a rest or choose a more moderate option, such as walking, swimming, or yoga.

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    How Are Anxiety And Panic Attacks Diagnosed

    Anxiety disorders are usually diagnosed with a psychological evaluation. The Diagnostic and Statistical Manual of Mental Disorders , published by the American Psychiatric Association, provides diagnostic criteria for an anxiety disorder.

    Lab studies to help diagnose or exclude medical conditions that may cause anxiety disorders or panic attacks include:

    • Complete blood cell count
    • Chemistry profile
    • Urine drug screen

    Tests to rule out central nervous system disorders that can cause anxiety or panic attacks to include:

    What To Do When Someone Else Is Having A Panic Attack

    This section will provide some tips on how to help a person having a panic attack.

    First, try talking them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.

    If you do not know the person, introduce yourself and ask them if they need help. Ask them if they have had a panic attack before, and if so, what helps them regain control.

    People can also try the following tips when someone else is having a panic attack:

    • Try to remain calm. This will help them relax a little more.
    • Suggest moving to a quiet spot nearby and help them find one. Sitting down in a comfortable place can be very effective, as it allows them to focus on their breathing.
    • Remind the person that panic attacks always end.
    • Stay positive and nonjudgmental. Avoid validating any negative statements.
    • Try having a gentle, friendly conversation to distract them and help them feel safe.
    • Avoid telling them to calm down or telling them that there is nothing to worry about, as this devalues their emotions.
    • Stay with them. If they feel that they need to be alone, make sure they remain visible.

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