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Chapters

0:00 Introduction
0:44 Focus on your breathing
1:29 Accept the condition
2:02 Block out the world, close your eyes
2:42 Try Lavender
3:29 Be Mindful
4:18 Kow your triggers
4:56 Opt for muscle relaxation techniques
5:40 Indulge in light exercise
6:19 Think of Happy memories
7:04 Chant a mantra
7:52 Rely on Benzodiazepines
8:33 Talk to professionals




Panic attacks are sudden periods of intense fear and discomfort that may include palpitations, sweating, chest pain, shortness of breath, trembling, numbness, or a feeling of impending doom or of losing control.[7][1][2] Typically, symptoms reach a peak within ten minutes of onset, and last for roughly 30 minutes, but the duration can vary from seconds to hours.[3][8] Although they can be extremely distressing, panic attacks themselves are not physically dangerous.[6][9]

Panic attacks can occur due to several disorders including panic disorder, social anxiety disorder, posttraumatic stress disorder, substance use disorder, depression, and medical problems.[2][4] They can either be triggered or occur unexpectedly.[2] Smoking, caffeine, and psychological stress increase the risk of having a panic attack.[2] Before diagnosis, conditions that produce similar symptoms should be ruled out, such as hyperthyroidism, hyperparathyroidism, heart disease, lung disease, drug use, and dysautonomia.[2][10]

Treatment of panic attacks should be directed at the underlying cause.[6] In those with frequent attacks, counseling or medications may be used.[5] Breathing training and muscle relaxation techniques may also help.[11] Those affected are at a higher risk of suicide.[2]

In Europe, about 3% of the population has a panic attack in a given year while in the United States they affect about 11%.[2] They are more common in females than in males.[2] They often begin during puberty or early adulthood.[2] Children and older people are less commonly affected.[2] People with panic attacks often report a fear of dying or heart attack, flashing vision or other visual disturbances, faintness or nausea, numbness throughout the body, shortness of breath and hyperventilation, or loss of body control. Some people also suffer from tunnel vision, mostly due to blood flow leaving the head to more critical parts of the body in defense. These feelings may provoke a strong urge to escape or flee the place where the attack began (a consequence of the "fightorflight response", in which the hormone causing this response is released in significant amounts). This response floods the body with hormones, particularly epinephrine (adrenaline), which aid it in defending against harm.[12]

A panic attack can result when upregulation by the sympathetic nervous system (SNS) is not moderated by the parasympathetic nervous system (PNS). The most common symptoms include trembling, dyspnea (shortness of breath), heart palpitations, chest pain (or chest tightness), hot flashes, cold flashes, burning sensations (particularly in the facial or neck area), sweating, nausea, dizziness (or slight vertigo), lightheadedness, heavyheadedness, hyperventilation, paresthesias (tingling sensations), sensations of choking or smothering, difficulty moving, depersonalization and/or derealization. These physical symptoms are interpreted with alarm in people prone to panic attacks. This results in increased anxiety and forms a positive feedback loop.[13]

Shortness of breath and chest pain are the predominant symptoms. People experiencing a panic attack may incorrectly attribute them to a heart attack and thus seek treatment in an emergency room. Because chest pain and shortness of breath are hallmark symptoms of cardiovascular illnesses, including unstable angina and myocardial infarction (heart attack), a diagnosis of exclusion (ruling out other conditions) must be performed before diagnosing a panic attack. It is especially important to do this for people whose mental health and heart health statuses are unknown. This can be done using an electrocardiogram and mental health assessments.

Panic attacks are distinguished from other forms of anxiety by their intensity and their sudden, episodic nature.[12] They are often experienced in conjunction with anxiety disorders and other psychological conditions, although panic attacks are not generally indicative of a mental disorder.