Navigating Your Way Through a Panic Attack: Self-Help for Panic Attacks and Important FAQ's in 2020

Have you ever had the feeling of self doom or feel like you are about to have a heart attack but after a while you felt ok? It was probably a panic attack. If you have heard the term panic attack before but don't know what it is then this article will help you understand it completely and will also help you to deal with it if you ever have one.

A panic attack is when you feel an intense fear which leads to severe physical reactions and makes you think that you are in danger even though you are not. This is a very frightening feeling. It makes a person think that they are losing control of themselves and at times feel that they are having a heart attack and are about to die.

Most people experience this once or maybe twice in their lives but if it is a continuous thing for you then you might be suffering from panic disorder. A panic attack is usually not life-threatening but it leaves a person scared and worried about their life. It may also hamper the quality of life and keep you feeling unstable.

Most of the time these panic attacks are due to a specific situation, it could be anything like about to give a speech or going on a hunting trip, etc. It could be due to the same kind of situation you were in before and panicked. These attacks may make you feel you are in danger and trigger the body's fight or flight response. Normal people like you and I can get a panic attack even if they are perfectly happy and healthy, it could also get triggered due to past experiences like social phobia or depression, etc. The main thing to remember here is that it can be treated.

There could be many symptoms of a panic attack but usually, they appear suddenly and last around 10 to 20 minutes. Some of the most common symptoms are:

Chest pains, getting hot or cold chills, feeling of choking, feeling lightheaded or even faint, fear of dying, thinking of going crazy, nausea or a tingling sensation, palpitations, or an accelerated heart rate, shortness of breath, sweating or shaking, etc.

Research has been going on to find out the cause of these panic attacks but they are still unknown although there are some factors that may trigger it. Most of us go through these situations many times but not all will experience a panic attack for those who do can lookout for the following symptoms and figure out if you are about to have a panic attack.

If you ever feel that you are about to have a panic attack and there is no one around to help you then there are certain things you can do to help you get out of it. These are simple steps that can help you relax and calm yourself down. They can be easily done when you are alone. Remember panic attack is not fatal, it comes and if you are able to cope with it, it will pass rather quickly. Stay focused and away from stress.

Here is a list of FAQs which will help you understand panic attacks better and you can help yourself better if you feel one coming.

Panic disorder is "the fear of fear". A person might experience one panic attack and then starts to fear having another one. The fear of having more than one panic attack causes palpitation, sweating, dizziness, and difficulty in breathing, etc. The more a person fears a panic attack the more they are likely to have it again; therefore we can say that more than one panic attack can lead to a panic disorder. The symptoms of a panic disorder are having more than one panic attack or changing your daily routine thinking you are being tracked or might be attacked.

Anyone can experience a panic attack but women are believed to have more than one panic attack in their lives. Not everyone who gets a panic attack will develop a panic disorder and most of these attacks usually occur during teens or early adult years when people are stressed about different issues in their lives.

It is true that most of the time people who feel a panic attack coming mistake it to be a heart attack. They feel pain in their chest, shortness of breath, agitation, increased heart rate, and feeling of being scared. People tend to rush to the hospital thinking it to be a heart attack which is actually advised because they might be actually having a heart attack.

A panic attack can be determined by both physical and emotional symptoms. If you feel a rapid pulse, hot flashes, sweating, shortness of breath, or feel like you are choking, having difficulty in moving your hands and legs then you are facing physical symptoms of a panic attack. If you feel that you are going to die or are going crazy even losing control, feeling of disconnections then you might be feeling the emotional side of a panic attack.

Yes, it can be treated. The treatment of panic disorder is very effective because your body sends you a signal before a panic attack and if you are able to recognize them well before the time you can treat it or stop it from occurring. There are many techniques that can help you control it. There are some medications available for panic attacks as well. They help you ease anxiety although they might have some side effects. The objective is to control anxiety be it with simple techniques or medications.

It is true that a person suffering from panic disorder should avoid chocolates. They should also avoid alcohol, caffeine, and nicotine as well. These substances are believed to increase anxiety and worsen the situation.

Yes, it is possible to prevent a panic attack if you start by getting rid of stress in your daily life. You need to eat and healthy and nutritious food and drink a lot of water. You also need to exercise and maintain a proper sleep pattern. Exercising for about half an hour can help lighten your mood and keep you away from depression. Make sure to stay away from your phones before going to bed if you want to sleep peacefully. You can also try meditations or yoga to keep your mental health balanced and focus on your thoughts. If you follow these simple tips you can keep panic attacks away from you.