Tag: Phobic Avoidance

What You should Do if You Had a Panic Attack

What You should Do if You Had a Panic Attack

Experiencing a panic attack for the first time can be distressing not only because of the actual experience during the attack but also because you tend to develop fear of future attacks. Also known as anticipatory anxiety, fear of future attacks causes continuous fear and tension disabling you to relax. Often when the condition is not addressed, it will lead to phobic avoidance wherein you avoid places, situations, gatherings, and events where emergency help is not readily available or where having an attack can be embarrassing.

Take into extreme, this condition may lead to agoraphobia where you begin to avoid much of the activities you usually do. To avoid this, consider the following advices:

1. Consult your medical doctor. Symptoms attributed to panic attacks such racing heart, chest pain, heavy breathing, profuse sweating, agitation, etc., are also common to other physiological and psychological conditions. Seeking for proper diagnosis from your doctor, therefore, will rule out any cause unrelated to anxiety. Tell him your symptoms, when did the attack happen, and how intense the attack was. Your doctor will ask about your past medical history and may run some tests (e.g. urine test, blood test, drug screens, etc.).

2. See a therapist who is properly trained to handle such psychological condition. No, you are not crazy (people who go to a therapist are not crazy). The reason why you have to see a therapist is to process your emotion and prevent future attacks. Do not wait too long to seek help. Left untreated, a panic attack can lead to more severe conditions. Your therapist may subject you to cognitive-behavioral therapy and exposure therapy to process your thoughts.

3. Find the cause of the attack. Some cases of panic attacks may show a “pattern” certain activity, thoughts, time or person you are with at the time of the attack. These give you important clues to eliminate later symptoms.

4. Learn some relaxation techniques you can practice at home or while out. Music, meditation, yoga, and breathing techniques are not only helpful in reducing the symptoms during the actual attack but also in strengthening your body’s relaxation response.

5. Do not add more fear. Absorbing all the fears and other negative thoughts that come with anxiety attack only adds to more fear which worsen the negative impact even further. Instead, recognize that you are afraid and make it work to your advantage.

6. Practice healthy lifestyle (regular exercise, balanced diet, and enough sleep). Studies prove that at little as 30 minutes of physical activity 3 to 5 times a week is a great stress buster, helpful in preventing future attacks. Balanced diet keeps the supply of nutrients and maintains the balance of chemical in the body. Sleeping at least 8 hours each day recharges the body, refreshes the mind, and calms the muscles.

7. Remove all unnecessary stress. Since, panic attacks are closely linked to stress, avoiding things, people, and situations that stress you out help reduce the chance of future attacks.

8. Educate yourself about panic attacks. There are many resources where you can learn more about the condition. Reading books, health magazines and internet articles about panic attack will definitely equip you with the right information on how to combat any negative effects it brings.

Panic Attack: Signs, Symptoms, Panic Disorder and Agoraphobia

A panic attack is a sudden surge of overwhelming fear and anxiety, usually without any clear reason and without warning. It can happen to anyone regardless of age, health and status. Many attacks are a one-time occurrence, but some people experience recurring episodes. Recurring episodes are often caused by a “trigger” like speaking in front of a crowd or doing a presentation at work. Panic attacks may be a part of another disorder such as depression, panic disorder, or social phobia. These, however, are generally harmless, but sufferers still feel that their life is in danger. Either way, panic attacks are treatable.

Signs and Symptoms

A panic attack can happen anytime, but it usually happens when you are away from home. You may be at a store shopping, at work preparing for a presentation, in a class, driving, walking down the street or even during asleep.

The signs and symptoms develop quickly and usually arrive at its peak in 10 minutes. The majority of panic attacks do not last for more than 30 minutes and it rarely lasts for more than an hour.

A person during an attack shows these signs and symptoms:

Increased heartbeat or palpitation
Chest pain
Hyperventilation or shortness of breath
Stomach churning, upset stomach
Trembling and shaking
Muscle tension
Sweating
Dizziness and light-headedness
Hot or cold flashes
Tingling sensation or numbness
Fear of dying, going crazy or losing control
Feeling detached from the surroundings

Panic Disorder

A panic attack may happen just once without any problem or complication. And there is almost no reason to be concerned if you have one or two episodes. But those who have experienced several episodes usually develop panic disorder.

Recurring panic attacks along with persistent anxiety for future attacks and major changes in behavior can be considered as panic disorder. There are two symptoms of panic disorder: (1) phobic avoidance and (2) anticipatory anxiety.

Phobic avoidance – When you begin to avoid certain things or situations based on the belief that it would trigger another attack. It can also be avoiding situations that have caused the previous attack. You may also avoid places or situations where escape is difficult and help is unavailable, like riding an elevator or an airplane. Extreme case of phobic avoidance may lead to agoraphobia.

Anticipatory anxiety The “fear of fear” or the fear of having future panic attacks. The person manifesting this symptom is usually tensed and anxious. When ignored, the condition can be disabling.

Panic disorder with agoraphobia

Agoraphobia is traditionally believed as fear of open places or public places, thus, it literally means “fear of the marketplace.” However, now it is believed that agoraphobia is fear of experiencing panic attack in a place where help is difficult or where escape would be difficult.

People with agoraphobia tend to avoid the following situations or activities:

Being away from home

Driving

Confined places where there is a possibility of being trapped (elevator, theaters, public transportation, stores)

Going out with “unsafe” person or someone he or she is not comfortable being with.

Places where it would be embarrassing to have a panic attack like parties and other social gatherings.

In severe cases, people with agoraphobia see their home as the only safe place.

Panic Attack: Signs, Symptoms, Panic Disorder and Agoraphobia

A panic attack is a sudden surge of overwhelming fear and anxiety, usually without any clear reason and without warning. It can happen to anyone regardless of age, health and status. Many attacks are a one-time occurrence, but some people experience recurring episodes. Recurring episodes are often caused by a “trigger” like speaking in front of a crowd or doing a presentation at work. Panic attacks may be a part of another disorder such as depression, panic disorder, or social phobia. These, however, are generally harmless, but sufferers still feel that their life is in danger. Either way, panic attacks are treatable.

Signs and Symptoms

A panic attack can happen anytime, but it usually happens when you are away from home. You may be at a store shopping, at work preparing for a presentation, in a class, driving, walking down the street or even during asleep.

The signs and symptoms develop quickly and usually arrive at its peak in 10 minutes. The majority of panic attacks do not last for more than 30 minutes and it rarely lasts for more than an hour.

A person during an attack shows these signs and symptoms:

Increased heartbeat or palpitation
Chest pain
Hyperventilation or shortness of breath
Stomach churning, upset stomach
Trembling and shaking
Muscle tension
Sweating
Dizziness and light-headedness
Hot or cold flashes
Tingling sensation or numbness
Fear of dying, going crazy or losing control
Feeling detached from the surroundings

Panic Disorder

A panic attack may happen just once without any problem or complication. And there is almost no reason to be concerned if you have one or two episodes. But those who have experienced several episodes usually develop panic disorder.

Recurring panic attacks along with persistent anxiety for future attacks and major changes in behavior can be considered as panic disorder. There are two symptoms of panic disorder: (1) phobic avoidance and (2) anticipatory anxiety.

Phobic avoidance – When you begin to avoid certain things or situations based on the belief that it would trigger another attack. It can also be avoiding situations that have caused the previous attack. You may also avoid places or situations where escape is difficult and help is unavailable, like riding an elevator or an airplane. Extreme case of phobic avoidance may lead to agoraphobia.

Anticipatory anxiety The “fear of fear” or the fear of having future panic attacks. The person manifesting this symptom is usually tensed and anxious. When ignored, the condition can be disabling.

Panic disorder with agoraphobia

Agoraphobia is traditionally believed as fear of open places or public places, thus, it literally means “fear of the marketplace.” However, now it is believed that agoraphobia is fear of experiencing panic attack in a place where help is difficult or where escape would be difficult.

People with agoraphobia tend to avoid the following situations or activities:

Being away from home

Driving

Confined places where there is a possibility of being trapped (elevator, theaters, public transportation, stores)

Going out with “unsafe” person or someone he or she is not comfortable being with.

Places where it would be embarrassing to have a panic attack like parties and other social gatherings.

In severe cases, people with agoraphobia see their home as the only safe place.

What You should Do if You Had a Panic Attack

What You should Do if You Had a Panic Attack

Experiencing a panic attack for the first time can be distressing not only because of the actual experience during the attack but also because you tend to develop fear of future attacks. Also known as anticipatory anxiety, fear of future attacks causes continuous fear and tension disabling you to relax. Often when the condition is not addressed, it will lead to phobic avoidance wherein you avoid places, situations, gatherings, and events where emergency help is not readily available or where having an attack can be embarrassing.

Take into extreme, this condition may lead to agoraphobia where you begin to avoid much of the activities you usually do. To avoid this, consider the following advices:

1. Consult your medical doctor. Symptoms attributed to panic attacks such racing heart, chest pain, heavy breathing, profuse sweating, agitation, etc., are also common to other physiological and psychological conditions. Seeking for proper diagnosis from your doctor, therefore, will rule out any cause unrelated to anxiety. Tell him your symptoms, when did the attack happen, and how intense the attack was. Your doctor will ask about your past medical history and may run some tests (e.g. urine test, blood test, drug screens, etc.).

2. See a therapist who is properly trained to handle such psychological condition. No, you are not crazy (people who go to a therapist are not crazy). The reason why you have to see a therapist is to process your emotion and prevent future attacks. Do not wait too long to seek help. Left untreated, a panic attack can lead to more severe conditions. Your therapist may subject you to cognitive-behavioral therapy and exposure therapy to process your thoughts.

3. Find the cause of the attack. Some cases of panic attacks may show a “pattern” certain activity, thoughts, time or person you are with at the time of the attack. These give you important clues to eliminate later symptoms.

4. Learn some relaxation techniques you can practice at home or while out. Music, meditation, yoga, and breathing techniques are not only helpful in reducing the symptoms during the actual attack but also in strengthening your body’s relaxation response.

5. Do not add more fear. Absorbing all the fears and other negative thoughts that come with anxiety attack only adds to more fear which worsen the negative impact even further. Instead, recognize that you are afraid and make it work to your advantage.

6. Practice healthy lifestyle (regular exercise, balanced diet, and enough sleep). Studies prove that at little as 30 minutes of physical activity 3 to 5 times a week is a great stress buster, helpful in preventing future attacks. Balanced diet keeps the supply of nutrients and maintains the balance of chemical in the body. Sleeping at least 8 hours each day recharges the body, refreshes the mind, and calms the muscles.

7. Remove all unnecessary stress. Since, panic attacks are closely linked to stress, avoiding things, people, and situations that stress you out help reduce the chance of future attacks.

8. Educate yourself about panic attacks. There are many resources where you can learn more about the condition. Reading books, health magazines and internet articles about panic attack will definitely equip you with the right information on how to combat any negative effects it brings.