Panic Attacks & Panic Disorder: Signs, Symptoms, and Strategies to Combat the Overwhelm
According to the Anxiety & Depression Association of America (ADAA), approximately six million people in the United States suffer from panic attacks or panic disorder — both of which are classified under the umbrella of anxiety disorders. Panic attack symptoms are most commonly seen in women and individuals in their 20s. However, it can affect anyone. (Reference 1)
Although the exact cause of panic disorder remains largely unknown, researchers have noticed patterns in susceptibility. They include people with:
Familial history of panic disorder
Generalized Anxiety Disorder (GAD)
Obsessive Compulsive Disorder (OCD)
Hyperthyroidism (Graves’ Disease)
No matter the cause, panic attacks can be a terrifying experience. (Reference 2)
Signs & Symptoms of a Panic Attack
Panic attacks have the ability to be so frightening that they may cause you to feel like you’re having a heart attack or some other life-threatening event. Because of this, the panic increases—leading the person suffering to become frantic.
Some common signs of a panic attack are:
Sense of impending danger or doom
Dizziness or lightheadedness
Tightening in your throat or feeling like you can’t breathe well
Rapid heart rate
Chest pains
Nausea
Stomach discomfort
Headache
Hot flashes or chills
Numbness or tingling
Shaking
Many times, these symptoms can come out of nowhere, which makes first-time sufferers truly believe that their situation could be fatal. (References 3)
When the fear becomes so overwhelming that you’re now anxious and worried about having another panic attack that it actually triggers another one to occur, you may be experiencing panic disorder—a chronic condition that causes one to suffer from panic attacks time and time again. (Reference 4)
4 Ways to Calm Yourself During a Panic Attack
The first thing to remember while you are having a panic attack is that even though it may feel like you are dying, you most certainly are not. As a matter of fact, by and large, panic attacks are seemingly harmless.
Here are four strategies you can use to bring yourself out of a panic attack:
1. Deep Breathing Exercises
Deep breathing helps to relax your body. Do this by Breathing in slowly through your nose for five seconds and then out through your mouth for five seconds. Continue to do this until you notice symptoms subsiding.
2. Mental Math
You can add, subtract, multiply, divide—whatever you need to do. But make it difficult enough for yourself so that you actually have to think. For example, you could count backward in intervals of 3. This allows you to get out of your anxious thoughts and consciously think about something else.
3. Ground Yourself
Another technique is to ground yourself by focusing on the things around you rather than the feelings inside of you. A common way to do this is verbally saying out loud four items you see, three items you can touch, two things you can smell, and one thing you can taste.
4. Applying Ice
The coldness of ice can be shocking to your system and has helped others relieve their panic attack symptoms. By placing random ice packs on your body, you can slow your heart rate and regulate your breathing.
If your panic attacks are bad enough, you may want to consider seeing a mental health professional who can recommend other treatments, such as therapy. (Reference 2)
MHT: Helping Clinicians Diagnose Anxiety Disorders
Acute anxiety can happen to anyone. However, many times it can be difficult for professionals to diagnose a chronic issue due to their patient's life circumstances.
One of our most-used screening assessments is our Generalized Anxiety Disorder Test (GAD-7). This assessment asks the patient to score themselves on seven questions related to anxiety symptoms. It then sends the results straight to their electronic medical record, alerting the clinician of their results when completed.
Our service:
Aids in diagnosis & treatment options
Automates mental health referrals
Allows for tracking of subsequent test results
To learn more about how MHT assessments work, contact us today. We look forward to speaking with you.
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