During a panic attack, you may have a feeling of intense fear or terror, trouble breathing, chest pain or tightness, heartbeat changes, dizziness, sweating, and shaking. A panic attack starts suddenly and usually lasts from 5 to 20 minutes but may last even longer. An attack can begin with a stressful event. Or it can happen without a cause.
Although panic attacks can cause scary symptoms, you can learn to manage them with self-care, counseling, and medicine.
A panic attack is a sudden feeling of extreme anxiety. Symptoms include feelings of dying or losing control of oneself, rapid breathing (hyperventilation), and a racing heart.
A person having a panic attack may feel dizzy, sweaty, or shaky. Other symptoms include trouble breathing, chest pain or tightness, and an irregular heartbeat.
A panic attack can be triggered by a stressful event, or it can occur unexpectedly. An attack starts suddenly and usually lasts from 5 to 20 minutes but may last even longer, up to a few hours. You have the most anxiety about 10 minutes after the attack starts. Panic attacks can be successfully treated with counseling and medicine.
A first panic attack often starts without warning during an everyday activity such as shopping or walking down the street. When it happens, you may feel short of breath or feel your heart pounding. You may think you're "going crazy." Or you may feel like something bad is going to happen.
A panic attack may cause a feeling of intense fear, terror, or anxiety. Other symptoms include trouble breathing, chest pain or tightness, and a fast or irregular heartbeat.
Treatment for panic attacks and panic disorder includes counseling, such as cognitive-behavioral therapy (CBT). Medicines, such as antidepressants, may also help. Treatment can help most people control or even stop attacks. But symptoms can come back, especially if you stop treatment too soon.
Here are steps you can take to decrease the number of panic attacks you have. These steps can also reduce the severity of your symptoms when an attack does occur.
Do tension-reducing activities, and lower the amount of stress in your life.
These involve 10 to 20 minutes of deep breathing and muscle relaxation each day.
Changing how you think can change how you feel—and that can reduce your anxiety. Noticing negative thoughts and replacing them with helpful ones is one way to do this.
Get your breathing and heart rate up several times a week.
One option is a group organized by the Anxiety Disorders Association of America (ADAA).
This means eating fresh, healthy foods and limiting your intake of foods that are high in sugar and fat.
Your doctor will ask about your health and symptoms and do a physical exam. You may get blood tests to rule out other causes of your symptoms. You may have panic disorder if you have at least two unexpected panic attacks, worry about having another attack, and avoid situations that may trigger it.
Medicines for panic disorder are used to:
Your symptoms should start to improve within a few weeks after you start to take medicines. If they don't improve within 6 to 8 weeks, you may need a higher dose. Or you may need another medicine.
Medicines used most often to treat panic attacks and panic disorder include:
Do relaxation exercises for 10 to 20 minutes a day. You can play soothing, relaxing music while you do them, if you wish.
As you continue to breathe slowly and deeply, relax by doing the following for another 5 to 10 minutes:
Experts aren't sure what causes panic attacks and panic disorder. Attacks occur when you feel stressed or sense danger even though there is none. They may be more likely if you have a family history of panic disorder. They may be triggered by things such as depression, high stress levels, and heavy alcohol use.
A panic attack is a sudden, intense fear or anxiety. It may make you short of breath or dizzy or make your heart pound. You may feel out of control. Some people believe that they're having a heart attack or are about to die. An attack usually lasts from 5 to 20 minutes. But it may last longer, up to a few hours. If these attacks happen often, they are called a panic disorder.
Panic attacks can be scary and so bad that they get in the way of your daily activities. Treatment can help most people have fewer symptoms or even stop the attacks.
If someone you know is getting treatment for panic disorder, you can offer ongoing help as the person takes steps to recover from it. Here are some things you can do.
Praise all efforts toward recovery, even if the person isn't meeting all of the goals.
Don't panic when the person panics.
But know that it won't last forever.
Remember that it's okay to be concerned and anxious yourself.
When a person has panic attacks, the entire family is affected. If someone in your family has panic attacks, you may feel frustrated, overworked, or socially isolated. These feelings are common. Family therapy, a type of counseling that involves the entire family, may help.
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