If you have ever experienced sudden, seemingly out of no where, heart palpitations, profuse sweating, light headedness, shortness of breath, fear of losing control or even a fear of dying...read on.Many people who have had these and many other symptoms are suffering from what is called panic disorder.
Women often experience panic attacks more than men. Why? It remains a mystery still in the psychiatric field.
Many symptoms of panic-anxiety attacks are similar to medical problems such as heart attacks, thyroid problems, or even breathing disorders. Sometimes people who experience panic attacks often end up seeking help in a hositpal emergency room convinced that they have a life threatening problem.
The most valuable piece of psychological information I can encourage you with is that panic attacks and anxiety are very treatable disorders and seeking help from a professional ( Medical doctor, a nurse practitioner, APRN, or psychiatrist) can and will improve your symptoms.
Without a doubt, this can be a scary thing when these horrible feelings/symptoms seemingly come out of nowhere!
What can help you?
In psychology we call this cognitive-behavioral treatment. Here are some steps and tips to help yo through a panic attack or when you suddenly become overly anxious!
1.) FOCUS ON YOUR BREATHING
When anxiety sets in we tend to start breathing more shallow. It is not a conscious decision but rather an automatic response to fear (Also known as the fight or flight response) Breathing shallow only increases anxiety levels by agitating it and making the problems seem worse. Shift your focus to breathing from your diaphragm ( this can be done by placing your hand on your stomach and feeling your stomach move as you inhale and exhale). Continue doing this by taking several slow deep breaths.
- Helpful reminder: Do not take too many deep breaths as this can make you hyperventilate and become extremely light headed and dizzy. Slow, gently breathing is the key to success! :)
2.) REFRAME YOUR THINKING
When you recognize that your brain is firing negative, and perhaps scary thoughts like "What if I lose control?" "What if I lose it when I give my speech tomorrow?"
Try and catch the "what if" cycle and break it. Tell yourself the truth. For example, you could tell yourself it's just a thought/feeling so "I will not lose control, it's only a fleeting thought". The more you try and push the thought away and get rid of it, the more the thought/fear seems to escalate. Think of your thoughts like an ocean wave. As an ocean wave comes into shore it breaks, hits the shallow water and then flows back out to sea. (This wave example is a great one to think about when you are experiencing even simple anxiety.)
3.) RELAX (or at least try to!)
If possible, try to avoid tensing you muscles. Tightening and clenching your muscle groups will only encourage the hyper vigilance in your body. There is lots of additional information on relaxation on the internet and through social media. A book written by Dr. Herbert Benson called Rexalation Response is one I would highly recommend. Dr. Benson's studies in the 1960's and 70's show that relation and meditation add to improved health.
The causes of panic attacks are still unclear and remain somewhat of a mystery. However, we do know that if other family members through generations have had this disorder then there is a higher probability that it will be passed on genetically. I call it "hard-wiring" or a predisposed psychiatric-medical diagnosis.
Research does definitively show that major life transitions and stressors may cause panic attacks, for example, moving one's home of residence, losing or even changing jobs, or death of a loved one/pet etc.
Deborah Morgan PhD LPC welcomes your suggestions of what you would like to hear about. Send your ideas to us via email or on our Facebook page!
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