Panic Attack And Panic Disorder Prevention, Diagnosis, And Treatment
Your body has built-in coping mechanisms for various situations and states your being may go through. In threating situations, your sympathetic nervous system, which manages fear and anxiety, sends signals to your body to release adrenaline. You will experience accelerated heart rate, your pupils will dilate, your muscles will tense up, and your breathing will speed up. After the danger surpasses, your parasympathetic nervous system, which controls your state of calm, kicks in and takes your body and adrenalin levels to normal.
But, sometimes, you may just be sitting in your home, running errands, seeing a play in the theater or driving your car, and all of a sudden the same strange sensation you could feel when encountering a dangerous situation, overtakes your whole body? Well, that may be a panic attack too. Except, in these situations, you will feel all the symptoms much more intensely, as there is no source or real problem to detect, so all you are left is the symptoms and questions “What and why is happening to me?”
So, when you are experiencing a panic attack, your body’s defenses kick into gear even if there is no imminent threat. Therefore, your parasympathetic nervous system fails to engage and maintain you calm during this elevated state.
A panic attack may be a one-time occurrence, however, there are many people who experience repeated episodes. Recurrent panic attacks are usually triggered by a specific situation, and if prolonged may develop a condition called “Panic disorder”. Read more about it here.
Fortunately, panic attacks themselves aren’t life-threatening, although they can be quite debilitating and notably affect your social and professional lives. But, regardless of the cause, as long as you understand what is happening to your body and learn how to cope with your fear, panic attacks can be effectively treatable.
Prevention
Panic attacks may emerge from various situations, and symptoms may vary depending on the person. So, there is not an exact technique to prevent panic attacks or panic disorder from happening. However, there are many self-help tips which may help you prevent it.
Some of the recommendations are to get enough restful sleep, try a balanced diet, exercise regularly, avoid smoking, alcohol and excessive caffeine intake, meditate, and remind yourself that anything in life can be overcome with a healthy mindset.
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When to see a doctor?
Panic attacks, while intensely frightening, are not life-threatening. So, if you have experienced a panic attack in the past, you can easier recognize when you are about to have another attack. Such past experiences can help you remember that they pass and cause no physical harm, despite the acute feelings they cause. But, there is always a BUT. Despite not being dangerous, sometimes they can be hard to manage on your own, and may even get worse if not treated the proper way.
However, in case you are experiencing a panic attack for the first time, it is advisable to visit a doctor as soon as possible. Some symptoms that associate with panic attacks can also resemble symptoms of other serious health problems and can indicate heart attacks or strokes. Read more about this here.
So, whenever you feel panic attack symptoms, but you are not sure what is causing those symptoms, seek medical help immediately.
Diagnosis
Panic attacks may develop into panic disorder or phobias if not treated with time. That’s why a diagnosis is needed, but that’s not the only reason. A diagnosis is needed to determine whether what you experienced was a panic attack, panic disorder or another health issue, such as heart or thyroid problems.
To come up with a diagnosis, your doctor may make you go through:
– Blood tests (to rule out any thyroid malfunction or any other condition.)
– A complete physical exam (electrocardiogram (ECG or EKG) to rule out heart problems.)
– A psychological evaluation (to find out if the symptoms are a result of your family history, a particular concern, stressful event, family or relationship problem.)
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Panic Attack Treatment
Several types of treatment have been shown to be effective with panic attack symptoms, affecting their intensity and frequency. The main treatment options are psychotherapy and medications. Depending on the severity of your state, you may be recommended one or both of the treatments.
But, if your condition is not an overwhelming one, check out below some of the effective self-help techniques to help you ease your symptoms:
Self-Help Tips
Learn that panic attacks are not life-threating
Recognize that what you are experiencing is a panic attack and there is no real threat out there. Read up on anxiety, the fight-or-flight response and other symptoms, and panic disorder in general. You will realize such symptoms are normal and are nothing related to a serious health condition.
Exercise regularly
For people experiencing successive panic attacks or diagnosed with panic disorder and other anxiety-related conditions, exercise can be a proactive method to release pent-up tension and defeat feelings of fear and worry, due to endorphin production while exercising. Exercising will also enhance your mood, improve energy levels, and promote quality sleep.
Before starting an exercise plan, make sure to get medical clearance to exercise, as your ability to exercise depends on your medical history or any condition you may have. Then, you can try walking for at least 30 minutes a day or do rhythmic aerobic exercise, join a hiking group, swimming, Tai Chi, etc.
Avoid smoking, alcohol, and caffeine
According to a conducted study, people with anxiety and panic disorder often report greater smoking and drinking behaviors relative to those without a history of anxiety.
That is why, staying away from smoking, alcohol and excessive caffeine intake, will help you prevent further panic attack symptoms.
Get enough restful sleep
Insufficient or poor quality sleep can make anxiety and stress even worse, so try to get seven to nine hours of restful sleep every night.
Good nutrition
“Mens sana in corpore sano.”
Some of the foods which have anti-anxiety effects and are rich in nutrients are eggs, meat, dairy products, bananas, oats, citrus fruits, chia seeds, and almonds.
Yoga and meditation
Panic attacks, the main feature of panic disorder, can trigger many negative thoughts and distressing physical symptoms.
The term yoga means ‘to yoke’ or ‘unite’ your body, mind, and spirit, and it has been known to help ease stress, reduce feelings of nervousness, and enhance mindfulness.
Learn here some of the techniques to zap stress fast.
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Professional Treatment
Some people recover from panic attacks or panic disorder without treatment, particularly if they confront situations in which they usually experience an attack. For some others, especially when not being treated, panic attacks may develop to a more severe condition called panic disorder or if you are already diagnosed with panic disorder, it can become even worse.
The main form of professional treatment which is effective in tackling panic attacks (with agoraphobia (fear of crowded spaces or not) is therapy. The most helpful therapies include:
Cognitive Behavioral Therapy (CBT)
CBT is a talking therapy based on the concept that your thoughts, feelings, and physical sensations are interrelated with each other, and negative thoughts can trap you in a severe vicious cycle of bad feelings and panic attacks.
Through talking, this therapy will help you look at your fears in a more realistic light. And, once you realize that nothing life-threatening is going to happen because of a panic attack, the experience of panic becomes less terrifying.
Dialectical Behavior Therapy (DBT)
Dialectical behavior therapy is a form of cognitive therapy which uses individual psychotherapy in order for people to learn strategies and methods to manage their panics.
Through DBT American Psychological Association emphasizes the balance between communicating acceptance of who the client is and the difficulties he encounters, while helping him to learn new techniques to control their emotions, improve interpersonal communication skills and cope with stress and anxiety.
Exposure Therapy
This form of therapy involves exposing the patient in a safe and controlled environment to face the same physical sensations they feel during a panic attack.
So, during the exposure therapy, the therapist will request from you to mimic activities that usually trigger panic symptoms in you. By repeating the things which lead to having a panic attack, those triggers will eventually lose their power and you will learn a healthier way of coping with symptoms.
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Medications
Taking medications is another form of panic attack treatment which can temporarily control or reduce some of the symptoms, but doesn’t really resolve the whole problem. This is why medications should not be used as the only treatment. When combined with lifestyle changes and other treatments, such as therapy, it can result in a very beneficial treatment.
Some of the medications you can use when dealing with panic attacks or panic disorder include:
Benzodiazepines
Benzodiazepines (also called “benzos”) are a class of agents that affect the central nervous system and can be used for various medical conditions. According to Drugs.com, “They act on specific receptors in the brain, called gamma-aminobutyric acid-A (GABA-A) receptors. Benzodiazepines attach to these receptors and make the nerves in the brain less sensitive to stimulation, which has a calming effect.”
They provide rapid relief of symptoms, and their effect can be usually noticed within 30 minutes to an hour.
Antidepressants
Antidepressants are one of the most common treatment options for panic attacks, whether you have agoraphobia or not. They were first introduced during the 1950s and were effective in reducing depression symptoms. They should be taken continuously before they begin to work, not just during a panic attack.
The most frequently prescribed antidepressants for panic disorder include the following:
– Selective serotonin reuptake inhibitors (SSRIs)
– Serotonin and norepinephrine reuptake inhibitors (SNRIs)
– Tricyclic Antidepressants (TCAs)
Keep one last thing in mind! Even if you do have panic attacks or panic disorder, you and your doctor have a great shot at beating them. About 90% of people who experience panic attacks get relief after treatment.
A fulfilling life is within your reach!
Disclaimer: The contents of this article: text, graphics, images, and other materials contained are strictly for informational purposes only. The Content is NOT intended to be used as a substitute for professional medical diagnosis, advice, or treatment. Please ALWAYS seek the advice of a qualified health provider with all the questions that you have related to, or about, a medical condition.