How to Stop Panic Attacks: Three Ways to Help You Get Rid of Sudden Anxiety

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The symptoms appear suddenly, but usually disappear within 10 minutes.

A panic attack is a sudden onset of anxiety or fear. According to the American Association for Anxiety and Depression (ADAA), there are about 13 symptoms of panic attacks, including chest pain, dizziness, shortness of breath, and fear of death.

The ADAA says that if you have four or more symptoms, you have a panic attack, although they can occur with limited symptoms. Symptoms appear suddenly but usually disappear within 10 minutes. Panic attacks often occur unexpectedly, and many people do not know the cause.

When you look at the numbers, they are common, psychiatrists say. However, a panic attack can develop into a panic disorder. It is diagnosed when people live in fear of panic attacks and even change their behavior in the hope that they will avoid it. Anyone can manage panic attacks with breathing techniques, therapy and medication.

How to deal with a panic attack?

"A panic attack is an over-activation of the body's sympathetic nervous system, which triggers a reaction to a fight or flight," psychiatrists explain.

During a panic attack, it is necessary to calm the sympathetic nervous system and activate the parasympathetic, which promotes relaxation. Slow and deep breaths can help here.
It will help slow breathing and reduce heart rate during seizures, doctors added.

Stable breathing is one of the best tools for overcoming panic attacks. In addition, it is important to deal with the negative thoughts associated with a panic attack. For example, if you are afraid of death, remember that you have survived panic attacks before. Remember that panic attacks are unpleasant but not physically harmful and most of them go away within 5 to 10 minutes.
Isolated panic attacks are not dangerous. It is dangerous when people change their behavior in the hope of avoiding another panic attack. It can lead to agoraphobia, fear of situations that can cause panic and social isolation, doctors add and advise - people who think their panic attacks are affecting their lives to seek medical help.

Therapy and medication can help manage panic attacks

Cognitive behavioral therapy and cognitive therapy can be effective for panic attacks and panic disorders.

In such therapies, patients are slowly introduced to the triggers of anxiety, so they learn with the help of experts how to better control their response to emergencies.

A study from 2018 found that even two days of such therapy gives lasting results for a period of at least one year.

Medications can also help control and manage the anxiety that triggers panic attacks. However, benzodiazepines have a high risk of developing addiction, so they should not be used in the long term.

Panic disorder is curable, believe me

Psychiatrists say that treating panic disorder can be very effective, but not treating it can lead to agoraphobia or fear of certain places, especially public places.
People who have experienced a panic attack should consult their doctor, who will refer them to a specialist psychiatrist, so that he can develop a treatment plan that suits them.

It is crucial for patients to know that they are not alone. Today, especially after the severe impact of the pandemic, there is a lot of anxiety in society.

Patients should seek help and feel comfortable sharing what they are going through, doctors advise. Psychotherapy is also a great tool for overcoming panic attacks, and the combination of medication and working with a psychotherapist will get you on the right track to overcoming this problem.

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