Sudden and repeated attacks of fear. Feeling out of control during an attack. Experiencing a fear or terror that is almost paralyzing. Fear or anxiety about when the next attack might occur. Avoiding places where previous attacks have occurred . Feeling that you are going crazy or are about to die. Physical symptoms during an attack may include a pounding or racing heart, sweating, difficulty breathing, weakness or dizziness, feeling hot or a cold chill, tingly or numb hands, chest pain, choking, or stomach pain.
People with panic disorder are more afraid of when and where their next attack will occur than they are of particular objects or events. [7] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source Remember that everyone experiences anxiety — it’s a normal reaction to stress. Feeling anxious does not mean you have a disorder. [8] X Research source Normal anxiety usually occurs because of something specific, like an upcoming presentation or a big game. For a person with an anxiety disorder, the anxiety is constant and can appear to have no source. [9] X Research source
Increased likelihood of alcohol and drug abuse Increased risk of suicide Depression Spending less time on hobbies, sports, and other satisfying activities Fear of traveling more than a few miles from home Economic effects (giving up well-paid jobs that would require travel, losing employment, becoming financially dependent on others)
Cognitive behavioral therapy (CBT). This is particularly helpful in treating panic disorder and is the preferred method of treatment. CBT is directed at identifying deeply rooted thought and behavioral patterns that affect your anxiety and teaching you more adaptive ways of viewing the world and coping with stress. Exposure therapy. Your therapist will guide you in identifying the source of your fears and developing a gradual plan to gain exposure to the source. Acceptance and commitment therapy. This form of therapy uses methods of acceptance and mindfulness to overcome anxiety and cope with stress. Dialectical behavior therapy. This treatment approach is derived from principles in Eastern medicine. Through a combination of mindfulness, emotional regulation and distress tolerance strategies as well as interpersonal skills training, patients become better equipped to handle anxiety.
Side effects of antidepressants may include headache, nausea, or difficulty sleeping. [20] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source Talk to your doctor if you experience any side effects. The first line of treatment for most people lies with selective serotonin-reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), or venlafaxine. Antidepressants can sometimes cause suicidal thoughts or even suicide attempts, especially in children and teenagers. It is important to closely monitor anyone taking antidepressants, especially when they first begin treatment. [21] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source Though uncommon, your doctor may also prescribe beta-blockers, which may help control physical symptoms. [22] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source Regardless of the drug prescribed, psychiatrists still suggest dual treatment with cognitive-behavioral interventions.
Things that may trigger your initial anxiety attacks include: Financial problems Work Health concerns Tumultuous relationships Big decisions Bad news Anxious thoughts or memories Loneliness Places or people that represent traumatic events Things that may trigger an anxiety attack related to panic disorder include:[26] X Research source Chronic stress Separation or loss Places where you have had a previous attack Increased heartbeat or other symptoms that are physically reminiscent of what happens to your body during an attack
With interoceptive exposure, your therapist can guide you through the symptoms of an attack in a safe, controlled setting. You will learn that these symptoms (like increased heart rate, sweating, etc. ) do not mean an attack is imminent or unavoidable. [27] X Research source For instance, you may be instructed to run in place to elevate your heart rate to demonstrate that this is a harmless physical sensation that occurs independent of a panic attack. [28] X Research source In vivo exposure breaks fearful situations down into small, manageable steps and, beginning with the least-threatening scenario, you face those situations one at a time. [29] X Research source
Black and white thinking (also known as all-or-nothing thinking): “If I my child does not make good grades and excel in school, I am a failure as a mother. " Over-generalization: “Peter is upset with me because I didn’t return his call. He’ll never talk to me again. " Catastrophizing: “My anxiety is flaring up. Oh, no! The whole room is going to stare at me! I’m going to be so embarrassed! I’ll never be able to show my face here again!” Jumping to conclusions: “Jessica didn’t speak to me in the restaurant. She must hate me. " Emotional reasoning: “I feel like a loser because I don’t have a job, so I must be one. "
You can wake up each morning and repeat this phrase as you prepare for the day or as you look at yourself in the mirror. Whenever you feel stress mounting, count on your mantra to calm and center you. Try something like: Anxiety is not dangerous. It is only uncomfortable.
Sit upright in a comfortable chair. Place your hand on your belly. Take a long, slow breath for four counts in through your nose. You should feel your abdomen expanding. Hold the breath for two counts. Then, release the breath through your mouth for four counts. Notice your abdomen deflating beneath your hand. Perform this exercise twice a day for five to 10 minutes for greater stress relief.
Mindfulness meditation involves sitting in a quiet room and engaging in deep breathing. Meanwhile, you might consider all the sensations in the present moment: sight, sound, smells, touch, and taste. Whenever you notice your thought wandering to either the past or the future, return them to the present moment. Mindfulness breathing involves attempting to clear your mind of any thoughts but remaining focused on your breath. Practice deep breathing and as thoughts come into your mind, acknowledge, then repel them and continue to concentrate on your breath.
Try out a number of different activities before settling on a few that you enjoy. Keep in mind, that you probably will not commit to activities that you find particularly grueling or tedious. Choose an activity that you like, and find ways of doing it with others to boost your stress management. One thing to keep in mind is that some people are triggered by things like sweating or an elevated heart rate — physical changes that mirror what happens to your body during a panic attack. If this may be one of your triggers, speak with your therapist before beginning to exercise. [39] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
Aim for seven to nine hours of sleep per night. Develop an winding down routine in which you participate in relaxing activities like reading, doing a crossword puzzle, or drinking decaffeinated tea. Try to go to sleep and wake up at a regular time each day to create a routine. Refrain from drinking alcohol and caffeine. People often drink alcohol to get to sleep. While it may initially cause you to pass out, high doses of alcohol disturbs the later stages of sleep. So you may fall asleep faster, but the quality of your sleep is severely compromised. [42] X Research source Caffeine can exacerbate the symptoms of anxiety, and, if consumed too late in the day, prevent sleep. [43] X Research source
Eat complex carbohydrates, such a whole grains, fruits, and vegetables. Ingesting these may encourage the body to create serotonin, which can lower stress. [46] X Research source Also, include foods high in Vitamin C such as citrus fruits, and foods rich in magnesium like leafy greens and soybeans. Vitamin C is thought to reduce cortisol, a stress hormone. [47] X Research source Stay hydrated and drink 8 (8 oz. ) glasses of water or more per day.
Studies reveal that anxiety sufferers benefit from the social support offered in a group setting. Friends or family members may not be able to relate to what you are going through, but others like you can empathize with your situation and offer hope.
