Anxiety And Panic Attacks

Panic attacks are serious, serious enough to cause you to show up at the emergency department fully believing you are suffering from a heart attack. The Mayo Clinic reports that panic attacks were once dismissed as stress or nerves, but have now been accepted by the medical community as a real illness, so it’s really not all in your head. Once you have one panic attack, you may become anxious about having another, and this anxiety can actually lead to the next one; it’s a vicious cycle that makes one wonder if it can ever be broken. Take heart, however, there are proven methods for preventing panic attacks, and you, too, can cast off those demons and live free from worry that another attack is on its way.

Is It a Panic Attack? The first step in controlling panic attacks is to assure that you are having a panic attack versus something else. Symptoms of a panic attack can appear similar to symptoms of other issues, though, making this more easily said than done. You can easily confuse panic attacks with other issues, especially if you have never experienced one before. When having a panic attack, it is not unusual to feel dizzy or lightheaded, or to have shortness of breath or a tightening in your throat. An increase in your heart rate, chills or hot flashes, or diarrhea and/or vomiting are all things you might have during an attack. They can even make you feel like you’re about to die. While they can last up to thirty minutes or so, some attacks last only seconds. Before you begin to try to treat yourself, it is important to get medical help, just to make sure that it was not something else. Your doctor, in an effort to rule out other medical issues, will probably subject you to a physical examination and laboratory tests, including blood tests, to make sure you don’t have a thyroid issue or something else. You should probably expect to be referred to a psychiatrist or psychologist so they can determine if your attacks are caused by something that can be easily discerned. You should not allow yourself to worry about any stigma attached to seeing a mental health professional, especially since this is such an important part of determining the best way to keep you from having additional attacks.

You’re not crazy, or having mental health issues just because you seek the assistance of a professional. There is nothing to be ashamed of, and remember that there are over six million Americans who suffer from panic disorder. (Would you feel the same way if you had a heart attack?) Why Are You Experiencing Panic Attacks? The first step in controlling panic attacks is to try to get a handle on why you have them. Many times the triggers are not so easy to discern, while other times your attacks may pretty obviously be set off by something like certain medical tests, airplane flights, or public speaking. Certain studies have concluded that you may be more prone to attacks if you have a passive personality, and that you can learn to be more assertive, thereby decreasing your chances of having attacks. You may think that marijuana calms your anxiety (and it might — in states where it is legal to have a prescription for it, some doctors are writing prescriptions for people who suffer from anxiety), but you should know that marijuana, along with drugs like psilocybin mushrooms can, in reality, cause you to have an attack.

There are some other, not so well-known, factors that can cause attacks, as well. For example, a Vitamin B deficiency can bring on attacks and this can happen if you have tapeworms. More well-known triggers can include illnesses, different phobias, and sometimes breakups or other relationship issues.

If you can maintain a journal or diary that keeps track of your attacks, you may gain a better understanding of what is causing them. Options for Treatment There are several medications that are currently in use for treating panic attacks these days, and most of them focus on what is considered to be the underlying cause – stress and anxiety. Prozac and other serotonin reuptake inhibitors are among these medications, and they do have side-effects. Taking your medicine as your doctor has prescribed it is very important, too, because there is a high rate of relapse with these drugs. Understand that it may be necessary to try different medications before you find the one that works the best for you, so be prepared to experiment a little with the help of your doctor. While medication may be indicated for controlling panic attacks, there are other things that can help, and which should be incorporated into a treatment regimen even if you do take medicine. Included in these are relaxation and breathing exercises.

If you understand the principle for Lamaze breathing for childbirth, then you understand it for controlling attacks, as well. In addition to cleansing your lungs, maintaining focus on how you are breathing prevents you from focusing on the panic that you feel. Take a deep breath in, and then slowly let it out and repeat – there is no other exercise that is as effortless. Relaxation techniques range from those that are taught by professionals to things you can do on your own. Tai Chi and Yoga teach relaxation techniques, and a warm bath is one you probably already practice. Almost always, though, relaxation techniques incorporate breath control, so learning to control your breathing should be the first step.

Creating Your Strategy

You must know that controlling panic attacks is something you will need to work at. Those who suffer from panic attacks know how worth it would be to get rid of them, even if it is not easy. You have to be willing to see your healthcare professional when you need to, to take your medications as they are prescribed and to practice breathing and relaxation techniques faithfully. Making a plan that is comprised of all these different things, and then dedicating yourself to following it is the only way. Doing so will increase your success in controlling your panic attacks, instead of allowing them to control you.

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