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This article was co-written by Tapan Abrp, MD. Dr. Abrp is a PhD student in movement disorders at the Icahn School of Medicine in New York. He completed his residency in Neurology at the University of Louisville in 2017.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,858 times.
A panic attack is a very sudden and frightening state that feels like a heart attack, is about to die, and is out of control. Many adults experience panic attacks only once or twice in their lifetime, but some people have repeated panic attacks, and this could be a sign of an underlying medical condition. called panic disorder. A panic attack is an outburst of intense fear with no apparent cause, accompanied by very real physical changes such as a fast and strong heart, sweating, and shortness of breath. The steps below can help you stop panic attacks and help prevent them from happening in the future.
Steps
Instant Solution
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Recognize clinical symptoms. During a panic attack, your body has a “fight or flight” response, like you’re in a dangerous and scary situation, even though no dangerous situation is actually present. [1] X Research Sources Common symptoms of panic attacks include:
- Chest pain or discomfort
- Dizziness or lightheadedness
- Scared to death
- Fear of losing control or fear of an impending apocalypse
- Feeling a stuffy throat
- Feeling isolated
- Feeling not in reality
- Nausea or upset feeling in the stomach
- Numbness or tingling in the hands, feet, or face
- Palpitations, fast or strong heartbeat
- Sweating, chills or hot flashes
- Trembling
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Breath control. Most panic attacks cause you to breathe rapidly and shallowly, increasing the level of panic and the longer the symptoms last. By controlling your breathing, you can help return your heart rate to normal, lower your blood pressure, reduce sweating, and regain control of your sensations. [2] X Research Source
- One method to slow down breathing is to take a deep breath and hold it for as long as possible. This helps balance oxygen and carbon dioxide levels, thus making you feel less short of breath. [3] X Research Sources
- After holding your breath, begin to breathe deeply through your belly. Inhale slowly and deeply, then exhale even more slowly. [4] X Research Sources
- To practice belly breathing, sit on a chair, one hand on your chest, the other under your rib cage. Sit comfortably, knees bent, shoulders and neck relaxed. [5] X Cleveland Clinic Trusted Source Go to Source
- Then inhale slowly through the nose and let the abdomen expand, keeping the upper chest as still as possible. Exhale slowly, contracting your abdominal muscles and keeping your chest still. The hand on the abdomen should move forward before exhaling, and backward when inhaling, and the hand placed on the chest should be kept as still as possible. [6] X Cleveland Clinic Trusted Source Go to Source
- Another method is the 5-2-5 method. Inhale through your belly for 5 seconds. Hold your breath for 2 seconds, then exhale for 5 seconds. Repeat 5 times. [7] X Research Sources
- The paper bag breathing method is no longer recommended. This method is not as beneficial as people think, even harmful.
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Take medicine according to doctor’s prescription. One of the most effective ways to get rid of panic attacks is to use drugs that are classified as anti-anxiety drugs, usually benzodiazepines. [8] X Research Sources
- Common drugs used to treat panic attacks that are classified as benzodiazepines include alprazpam, lorazepam, and diazepam. These medications work fairly quickly and can help relieve symptoms within 10 to 30 minutes. [9] X Research Source
- Some other prescription drugs in the class of benzodiazepines work a bit slower but stay in the blood longer. Some examples for this drug are clonazepam, chlordiazepoxide, and oxazepam. [10] X Research Source
- These medications are usually prescribed in low doses to be taken regularly until the panic attacks can be controlled with other medications, such as selective serotonin reuptake inhibitors, or with therapy. perception-behavior. [11] X Research Source
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Try to continue your activity. To the extent possible, keep doing what you’re doing and doing your daily activities to prevent panic attacks from taking over. [12] X Research Source
- Keep talking, moving, concentrating. This way, you’re sending a signal to your brain and telling your panic attack that there’s no danger, no warning, and no reason to stay in a fight-or-flight state. . [13] X Research Source
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Avoid running away. If you have a panic attack in a certain place, like at the grocery store, for example, you probably want to run away and get away from the store as quickly as possible. [14] X Research Source
- By staying there and trying to manage symptoms, you’re taking steps to train your brain to recognize that there are no real dangerous situations at the grocery store. [15] X Research Source
- If you run away, your brain will begin to associate that place (and possibly all food stores) with danger, and will likely trigger a feeling of panic every time you walk in a door. food products. [16] X Research Source
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Focus on other things. With the help of a therapist, you can learn natural ways to focus your thoughts, and manage panic attacks. [17] X Research Source
- For example, you could drink something warm or cold, go for a walk, sing a favorite song, talk to a friend, or watch TV.
- To focus on something else to get out of the panic attack, you can try activities like stretching exercises, doing crossword puzzles, changing the air temperature, rolling down the windows if you’re in the car, going for a walk. Get outside for some fresh air, or read something interesting.
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Distinguish between a state of stress and a panic attack. Although the physiological responses of the two states are similar, such as elevated blood pressure, sweating, and heart palpitations, these are two distinctly different situations:
- Stress can happen to everyone at one time or another. The body’s natural “fight or flight” instinct that is activated in a stressful or nervous situation is similar to that in a panic attack, but there is always a cause, event, or experience involved. directly to that response.
- Panic attacks are not tied to an event, are unpredictable, and can be very intense and frightening in severity.
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Use relaxation techniques. Regain your composure by applying relaxation techniques to manage excess nervousness and stress.
- If you have panic attacks or panic disorder, you can work with a cognitive-behavioral therapist to learn relaxation strategies to manage panic when it starts to happen.
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Use your senses to deal with the illness. Regardless of whether you are experiencing panic, anxiety, or stress, by focusing on your senses, even for just a few minutes, you can slow down ongoing clinical symptoms. [18] X Trusted Source HelpGuide Go to source
- Use your vision to focus on the pleasant things around you. If you’re in a safe place, try closing your eyes and visualizing a flower, a painting, a favorite beach, or something that makes you more relaxed. [19] X Trusted Source HelpGuide Go to source
- Stop and listen to what’s around you. Try to hear music in the distance, birdsong, the sound of wind or rain falling, even the noise of traffic on a nearby freeway. Try to find something other than a heartbeat or those associated with the stressful event. [20] X Trusted Source HelpGuide Go to Source
- Continue using your senses by identifying the scents around you. Maybe you’re indoors and someone is cooking, or you’re outside and you smell raindrops in the air. [21] X Trusted Source HelpGuide Go to Source
- Focus on touch. You may not realize it, but you are always touching something. As you sit in your chair, focus on the feel of the chair, or notice whether the surface of the table you’re resting your hand on is cold or warm, or you can feel the breeze brushing against your face. [22] X Trusted Source HelpGuide Go to Source
- By taking a few minutes to consider your senses, you are directing your focus away from panic, anxiety, or stress.
- This obviously doesn’t address the cause of the panic, anxiety or stress, but focusing on the senses is beneficial when dealing with the unwanted physiological reaction you may be experiencing.
Prevention of Possible Future Illness
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Talk to your doctor about your panic attacks. Your doctor can treat you with medication or refer you to a mental health professional to assess your condition and prescribe medication. Perhaps both general practitioners and mental health professionals recommend a cognitive-behavioral therapist.
- Panic attacks are often related to internal disorders, including certain mental illnesses and other health problems. Talk to your doctor to rule out related medical conditions.
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Get medical help soon. Studies show that people who receive treatment for panic attacks and panic disorder early have better overall outcomes and fewer complications. [23] X Research Sources
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Drink medicine with order. Some of the commonly used drugs include benzodiazepines, which are fast acting and those that are moderately effective. [24] X Research Sources
- Benzodiazepines are considered addictive, so be sure to take them on the advice of your doctor. Using more than recommended is dangerous and can cause very serious side effects from discontinuation if taken long term.
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Take fast-acting medications only when needed. A quick-acting drug that helps treat symptoms when you feel a panic attack is coming. This medication is usually prescribed to be taken when needed, or when a panic attack begins. [25] X Research Sources
- Take this medication only when needed to avoid resistance.
- Some medications that are prescribed to be taken as needed during a panic attack include lorazepam, alprazpam, and diazepam.
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Take a longer-acting medication regularly, or as prescribed by your doctor. Moderately effective drugs usually take longer to start working, but they last longer.
- This medication is usually prescribed in regular doses, which helps to prevent flare-ups until you can receive the next steps of treatment, such as cognitive-behavioral therapy. [26] X Research Source
- Moderately effective drugs include clonazepam, oxazepam, and chlordiazepoxide.
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Use SSRIs. Selective serotonin reuptake inhibitors, commonly known as SSRIs, are effective in treating panic attacks and panic disorder. [27] X Research Source
- SSRIs approved by the FDA for the treatment of panic symptoms include fluoxetine, fluvoxamine, citalopram, escitalopram, paroxetine, and sertraline. Duloxetine is a closely related and commonly approved substance used in the treatment of panic symptoms. [28] X Research Sources
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Work with a cognitive-behavioral therapist. This form of therapy is the key to training your brain and body to work through a panic attack and helping you get to the point where it won’t happen again. [29] X Research Sources
- Know about cognitive-behavioral therapy modalities. Therapists trained in psychotherapy use 5 basic principles when working with patients with panic disorder. These five areas of focus include: [30] X Research Sources
- Learning about the illness will help you better understand what caused the scary symptoms when the panic attack occurred. [31] X Research Source
- Track and record the date and time of events as a diary to help you and your therapist identify the cause of the panic attack. [32] X Research Source
- Breathing and relaxation techniques are part of methods to reduce the severity of symptoms. [33] X Research Sources
- Rethink to change the perception of panic, from a sense of disaster to a sense of reality. [34] X Research Sources
- Safe and controlled exposure to places and events that trigger panic attacks trains the mind and body to respond in a different way. [35] X Research Source
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Consider assessment for panic disorder. An illness is diagnosed as panic disorder when at least four of the above symptoms are present. [36] X Research Source
- Early treatment of panic disorder can improve overall outcomes and reduce complications associated with ongoing panic attacks.
Advice
- Some serious heart and thyroid conditions can present like a panic attack.
- Make regular appointments with your healthcare provider to rule out any medical conditions.
- It is better to treat a panic attack early than it is late.
- Talk to family members or close friends, especially during times when you need support during a panic attack.
- Take good care of your body and mind. Eat a healthy diet, get enough rest, avoid high-caffeine drinks, be active, and regularly engage in activities that you enjoy.
- Consider learning a new relaxation method like yoga, meditation, or mindfulness meditation.
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This article was co-written by Tapan Abrp, MD. Dr. Abrp is a PhD student in movement disorders at the Icahn School of Medicine in New York. He completed his residency in Neurology at the University of Louisville in 2017.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,858 times.
A panic attack is a very sudden and frightening state that feels like a heart attack, is about to die, and is out of control. Many adults experience panic attacks only once or twice in their lifetime, but some people have repeated panic attacks, and this could be a sign of an underlying medical condition. called panic disorder. A panic attack is an outburst of intense fear with no apparent cause, accompanied by very real physical changes such as a fast and strong heart, sweating, and shortness of breath. The steps below can help you stop panic attacks and help prevent them from happening in the future.
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