Methods of Coping With Panic Attacks
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Panic attacks are very distressing and frightening and countless sufferers have described them as being one of the worst things they have ever been through. They develop from the ‘flight or fight’ response that is happening in an inappropriate situation. Panic attacks typically last for around half an hour, which may not seem very long, but if you’re a victim, that’s a very long time to experience the alarm, intense anxiety and distress that they bring. In addition separate panic attacks can occur in cycles that can last for many hours. Those who suffer from panic attacks very often feel anxiety all the time as they anticipate the next attack.
A lot of people, suffering a panic attack for the first time believe they are having a heart attack or nervous breakdown and often call up the emergency services. This ‘fight or flight’ response causes the release of norepinephrine and adrenaline into the bloodstream which prepares the body to deal with the expected emergency and this is the reason for the numerous physical reactions that occur. There may perhaps be a panicked desire to flee from the room, queasiness, feelings of faintness, sweating and breathlessness which all arise from the increased amount of adrenaline in the blood. All of these reactions themselves add to the anxiety which forms a positive feedback, causing extra adrenaline to flood into the blood making the reactions worse.
Panic Attack Medication
The typical panic attack medication is an antidepressant, generally a selective serotonin re-uptake inhibitor (SSRI) such as fluvoxamine, paroxetine, sertraline or fluoxetine. These medications can diminish the occurrence and the number of attacks which helps to ease anxiety, though they may take a few weeks to be effective. They can also have a number of side effects which may include exhaustion, constipation, vomiting, migraines and a dry mouth. Benzodiazepines were often prescribed in the past and although very useful at stopping attacks have a high risk of addiction and are used a lot less often these days. They also have several side effects which may include lack of attentiveness, reduced awareness and coordination and lethargy.
Other Methods of Coping With Panic Attacks
Many people who experience panic attacks and don’t want to take medication for panic attacks have found relief with one of the following methods. These can help to relieve the fear experienced throughout an attack and prevent it from escalating.
1) Slow abdominal breathing - breath through the nose, expanding the diaphragm then exhale gradually. This will help to correct the imbalance of carbon dioxide or oxygen in the blood.
2) Using coping thoughts such as
“I can deal with this even though it feels bad”
“Give it time - It will pass”
“No one dies from a panic attack”
In Conclusion
Panic attacks are very upsetting especially the first time they happen. Nevertheless if you are aware of the cause and understand that you aren’t suffering something that is going to kill you, you can learn to cope. More information on panic attacks is available at Medication and Symptoms of Panic Attacks
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