Have you ever had a panic attack? If so, you know the sensations are very intense and scary. Panic attacks are characterized by the fear of losing control or surviving a disaster, even if there is no real danger at the time. If, on the other hand, you are not familiar with the symptoms and causes of a panic attack, next, we will tell you everything you need to know about it and how it can be treated naturally. Read to the end!
What is?
A panic attack is a sudden and intense development of fear or anxiety. Generally, the person experiences an increase in the intensity of the symptoms approximately 10 minutes after the episode begins and then the sensation begins to diminish.
Is a panic attack the same as an anxiety attack?
It is important to differentiate the signs of an anxiety attack from a panic attack. Anxiety has more to do with chronic worry about the future, such as excessive worrying about death, illness, or even minor things. Some symptoms of anxiety attack include: fatigue, hypervigilance, restlessness, and irritability.
While panic attacks are more acute. Manifesting as brief bursts of intense fear. These episodes usually last less than half an hour. Symptoms of a panic attack are: elevated heart rate, mild chest pain, and shortness of breath.
How do you know if you have a panic attack?
According to the American Anxiety and Depression Association, a panic attack generally includes at least four of these signs and symptoms:
- Perspiration
- Palpitations or irregular heartbeat
- Difficulty in breathing
- Shaking
- Dizziness or lightheadedness
- Cold
- Hot flushes
- Numbness or tingling
- Chest pain
- Nausea
- Stomachache
- Fear of losing control or “going crazy”
- Feeling detached
- Fear of dying
How does a panic attack feel?
Some panic attack symptoms are very similar to life-threatening health problems, such as heart disease or breathing disorders. Which is why some people often end up in the emergency room.
How long does a panic attack last?
Most last only about 10 minutes, but after a panic attack, you probably feel drained and without energy. The aftermath of a panic attack is different for everyone. So some may feel embarrassed if the attack happened in public. They may be afraid of having another attack and others experiencing signs of depression after a panic attack.
What causes panic attacks?
There is no specific cause for each case. It may be due to diseases or external agents and situations. But these are some of the main triggers for panic attacks are:
Panic disorder
People with panic disorder experience recurring panic attacks. Researchers suggest that it may be caused by a stressful life event. Such as divorce, abuse or death of a loved one, family history or mental and anxiety disorders, elevated cortisol levels, or even shyness in childhood.
Agoraphobia
Agoraphobia is a type of anxiety disorder that causes feelings of fear associated with specific situations or places. People with agoraphobia may feel anxious about being in crowds, being in public places, traveling outside the home, or traveling alone.
Hyperthyroidism
Research shows that people with thyroid problems score significantly higher on anxiety tests, compared to those with normal thyroid function.
The thyroid controls your body heat and aspects of energy expenditure, so when you have hyperthyroidism, you may experience increased heart rate, sweating, nervousness, and other symptoms of anxiety.
Substance abuse
Substance abuse can worsen symptoms of anxiety or panic disorder, contributing to the appearance of panic attack symptoms. Overuse of central nervous system depressants, such as alcohol, can affect a person’s mental functioning and lead to increased anxiety and panic attacks.
Low blood sugar levels
Although there are no studies that specifically link low blood sugar or hypoglycemia with the appearance of panic attacks. The increased level of anxiety and uncontrolled behavior associated with low blood sugar can cause panic episodes in some people.
Natural remedies for panic attacks
How is a panic attack treated? When it comes to panic attack treatment, there is science to endorse natural options. And while medication for panic disorder is effective for some people, natural therapies used together or as a standalone treatment can also work.
Essential oils
Lavender, ylang ylang and chamomile are some of the best essential oils for anxiety and panic attacks because they induce feelings of relaxation while fighting fear, worry, and irritability.
You can also diffuse about 5 drops at home or at work, inhale the oil directly from the bottle when you feel anxiety mounting, or apply a drop or two topically to the temples, wrists, or soles of the feet.
Breathing exercises
Breathing can be your best partner during a panic or anxiety attack. But, to relieve the symptoms of a panic attack, breathing deeply will not help much. It is more helpful to take shallow breaths during a panic attack.
This helps limit the amount of carbon dioxide that can enter the body and cause dizziness. Therefore, short breathing will help control dysfunctional gas exchange that leads to panic attack symptoms.
Relaxation techniques
A research published in Frontiers in Psychiatry showed that people with panic disorder experience significant improvements after practicing 100 minutes of yoga weekly for two months. Yoga is very helpful for people suffering from recurrent panic disorders. Helps relax muscles and reduce overall tension in your body.
Avoid stimulants
Stimulants heighten your senses and can lead to increased feelings of anxiety and fear. Any type of stimulant, such as caffeine, can increase anxiety levels and increase the risk of having a panic attack.
Alcohol and sugary foods should also be avoided because they alter blood sugar levels, which can induce anxiety symptoms. Keep your body free of any mind-altering foods or medications and eat a diet rich in nutrient-dense whole foods.
This article is informative and is not intended to diagnose, prescribe or treat any type of medical condition. This information is not a substitute for consulting a doctor, specialist or health professional.
Explicit or implicit recommendations on drugs, techniques, products, etc., are cited for informational purposes only. The use of this information is carried out under the sole responsibility of the users.
ALFA