Things that help panic attacks

How to deal with panic attacks

A panic attack is a feeling of sudden and intense anxiety.

Panic attacks can also have physical symptoms, including:

shaking
feeling disorientated
nausea
rapid, irregular heartbeats
dry mouth
breathlessness
sweating
dizziness

The symptoms of a panic attack are not dangerous, but can be very frightening.

They can make you feel as though you're having a heart attack, or that you're going to collapse or even die.

Most panic attacks last somewhere from 5 minutes to half an hour.

How to handle a panic attack

Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it's important not to let your fear of panic attacks control you.

"Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety. "

He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, it's important to try to remain in the situation until the anxiety has subsided."

"Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."

As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.

"If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis.

Breathing exercise for panic attacks

If you’re breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:

breathe in as slowly, deeply and gently as you can, through your nose
breathe out slowly, deeply and gently through your mouth
some people find it helpful to count steadily from 1 to 5 on each in-breath and each out-breath
close your eyes and focus on your breathing

You should start to feel better in a few minutes. You may feel tired afterwards.

Visit the No Panic website for another breathing exercise to calm panic.

Ways to prevent panic attacks

"You need to try to work out what particular stress you might be under that could make your symptoms worse," says Professor Salkovskis. "It's important not to restrict your movements and daily activities."

Do

practice breathing exercises every day to help prevent panic attacks and relieve them when they happen
practice regular exercise, especially aerobic exercise, to help you to manage stress levels, release tension, improve your mood and boost confidence
eat regular meals to stabilise your blood sugar levels
avoid caffeine, alcohol and smoking – these can make panic attacks worse
try a panic support groups to get useful advice about how to manage your attacks – your GP can put you in touch with groups in your area

try cognitive behavioural therapy (CBT) to identify and change the negative thought patterns that are feeding your panic attacks

Is it panic disorder?

If you feel constantly stressed and anxious, particularly about when your next panic attack may be, you may have panic disorder.

People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces (agoraphobia).

"There's no quick fix, but if your attacks are happening time after time, seek medical help," says Professor Salkovskis.

Read more about panic attacks, including personal stories, at See Me Scotland

Source: Health Scotland - Opens in new browser window

Last updated:
05 January 2023

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How to stop a panic attack: 13 effective methods

Panic attacks can be sudden and overpowering. Knowing what to do when they arise can reduce their severity or help stop them.

Panic attacks are relatively common, with one article stating that around 13% of people will experience one in their lifetime.

People cannot always predict when a panic attack is going to arise, but making a plan of what to do for when they do occur can help a person feel more in control and make panic attacks easier to manage.

This article will look at ways to stop a panic attack, along with some general methods for reducing anxiety. It will also look at how to help when someone else is having a panic attack.

Panic attacks can create various physical and emotional symptoms.

Physical symptoms may include:

sweating
rapid breathing
a racing heartbeat

Emotional symptoms may include:

feelings of fear and anxiety
intense, repetitive worrying
a feeling of impending doom

The sections below will look at 13 methods that people can use to help regain control and reduce the symptoms of a panic attack.

1. Remember that it will pass

During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however scary it feels at the time.

Try acknowledging that this is a brief period of concentrated anxiety, and that it will be over soon.

Panic attacks tend to reach their most intense point within 10 minutes of their onset, and then the symptoms will begin to subside.

2. Take deep breaths

Deep breathing can help bring a panic attack under control.

Panic attacks can cause rapid breathing, and chest tightness can make the breaths shallow. This type of breathing can make feelings of anxiety and tension worse.

Instead, try to breathe slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to 4 on both the inhale and the exhale.

People can also try using 4-7-8 breathing, or “relaxing breath.” With this technique, the person breathes in for 4 seconds, holds the breath for 7 seconds, then exhales slowly for 8 seconds.

It is worth noting that for some people, deep breathing can make panic attacks worse. In these cases, the person can try focusing on doing something they enjoy instead.

3. Smell some lavender

A soothing scent can help relieve anxiety by tapping into the senses, helping the person stay grounded and giving them something to focus on.

Lavender is a common traditional remedy known for bringing about a sense of calm relaxation. Many studies report that lavender can help relieve anxiety.

Try holding the oil under the nose and inhaling gently, or dabbing a little onto a handkerchief to smell. This oil is widely available online. However, people should only purchase it from trusted retailers.

If the person dislikes the smell of lavender, they could try replacing it with another essential oil that they prefer, such as bergamot orange, chamomile, or lemon.

Learn more about essential oils for anxiety here.

4. Find a peaceful spot

Sights and sounds can often intensify a panic attack. If possible, try to find a more peaceful spot. This could mean leaving a busy room or moving to lean against a nearby wall.

Sitting in a quiet place will create some mental space, and it will make it easier to focus on breathing and other coping strategies.

5. Focus on an object

When a person becomes overwhelmed with distressing thoughts, feelings, or memories, concentrating on something physical in the environment can help them feel grounded.

Focusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and what shape it is. This technique can help reduce the symptoms of a panic attack.

If the person has recurring panic attacks, they can carry a specific familiar object to help ground them. This may be something like a smooth stone, a seashell, a small toy, or a hair clip.

Grounding techniques such as this can help people dealing with panic attacks, anxiety, and trauma. Learn more about grounding techniques here.

6. The 5-4-3-2-1 method

Panic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses.

The 5-4-3-2-1 method is a type of grounding technique and a type of mindfulness. It helps direct the person’s focus away from sources of stress.

To use this method, the person should complete each of the following steps slowly and thoroughly:

Look at 5 separate objects. Think about each one for a short while.
Listen for 4 distinct sounds. Think about where they came from and what sets them apart.
Touch 3 objects. Consider their texture, temperature, and what their uses are.
Identify 2 different smells. This could be the smell of your coffee, your soap, or the laundry detergent on your clothes.
Name 1 thing you can taste. Notice whatever taste is in your mouth, or try tasting a piece of candy.

7. Repeat a mantra

A mantra is a word, phrase, or sound that helps with focus and provides strength. Internally repeating a mantra can help a person come out of a panic attack.

The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning.

As the person focuses on gently repeating a mantra, their physical responses will slow, allowing them to regulate their breathing and relax their muscles.

8. Walk or do some light exercise

Walking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing.

Moving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise can help reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks.

Learn more about the benefits of exercise here.

9. Try muscle relaxation techniques

Another symptom of panic attacks is muscle tension. Practicing muscle relaxation techniques may help limit an attack. This is because if the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish.

A technique called progressive muscle relaxation is a popular method for coping with anxiety and panic attacks.

This involves tensing up and then relaxing various muscles in turn. To do this:

Hold the tension for 5 seconds.
Say “relax” as you release the muscle.
Let the muscle relax for 10 seconds before moving on to the next muscle.

10. Picture your happy place

A person’s happy place should be somewhere they would feel most relaxed. The specific place will be different for everybody. It will be somewhere they feel relaxed, safe, and calm.

When an attack begins, it can help to close the eyes and imagine being in this place. Think of how calm it is there. People can also imagine their bare feet touching the cool soil, hot sand, or soft rugs.

11. Take any prescribed medications

Depending on the severity of panic attacks, a doctor may prescribe a use-as-needed medication. These medications typically work fast.

Some contain a benzodiazepine or a beta-blocker. Propranolol is a beta-blocker that slows a racing heartbeat and decreases blood pressure.

Benzodiazepines that doctors commonly prescribe for panic attacks include Valium and Xanax.

However, these drugs can be highly addictive, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.

A doctor may also describe selective serotonin reuptake inhibitors, which can help prevent panic attacks from occurring in the first place.

12. Tell someone

If panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and to let them know what kind of support they can offer if it happens again.

If an attack happens in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in.

13. Learn your triggers

A person’s panic attacks may often be triggered by the same things, such as enclosed spaces, crowds, or problems with money.

By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks.

Everyone can benefit from reducing the impact of anxiety. Diminishing general levels of anxiety will also help prevent panic attacks.

The following strategies may help:

Practice breathing exercises: Learning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack.
Try meditation: Regular meditation is a great way to relieve stress, promote peacefulness, and regulate breathing.
Speak to a trusted friend: Social support can ease a person’s anxiety and make them feel understood and less alone.
Get regular exercise: This can help promote deeper sleep, get rid of built-up tension, and produce endorphins, which make the person feel happier and more relaxed.
Try talking therapy: If anxiety or panic is regularly impacting a person’s life, a mental health professional can offer support, reassurance, and advice. Therapy can help people discover the causes of their anxiety and develop effective coping methods.
Cognitive behavioral therapy: This type of therapy can give people the tools they need to reduce stress and increase their tolerance to feared situations. It may be an effective treatment method for panic attacks.

Making key lifestyle changes can also help reduce the impact of anxiety. The following strategies can help:

avoiding or reducing smoking, alcohol, and caffeine
following a healthful diet
getting a good night’s sleep
staying hydrated

Throughout history, people have used herbs to treat anxiety and depression. Some of the most popular herbal remedies are available to purchase online, including kava extract, passiflora, and valerian.

Research into the effects of herbal remedies is ongoing. People should always speak to a doctor before using this type of remedy.

Meditation may work well for one person, while exercise may be better for another. Try different strategies and see what works best.

Learn more about naturally reducing anxiety here.

This section will provide some tips on how to help a person having a panic attack.

First, try talking them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.

If you do not know the person, introduce yourself and ask them if they need help. Ask them if they have had a panic attack before, and if so, what helps them regain control.

People can also try the following tips when someone else is having a panic attack:

Try to remain calm. This will help them relax a little more.
Suggest moving to a quiet spot nearby and help them find one. Sitting down in a comfortable place can be very effective, as it allows them to focus on their breathing.
Remind the person that panic attacks always end.
Stay positive and nonjudgmental. Avoid validating any negative statements.
Try having a gentle, friendly conversation to distract them and help them feel safe.
Avoid telling them to calm down or telling them that there is nothing to worry about, as this devalues their emotions.
Stay with them. If they feel that they need to be alone, make sure they remain visible.

Learn more about how to help someone who is having a panic attack here.

Panic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can talk to their doctor for advice and reassurance.

Recurring or severe panic attacks can be a symptom of panic disorder. This condition affects 2–3% of people in the United States each year.

A person may want to talk to a healthcare professional if their panic attacks:

are recurring and unexpected
are getting in the way of daily life
do not pass with home coping methods

A doctor can talk a person through both short-term coping methods and long-term treatment options.

The symptoms of a panic attack can resemble those of a heart attack. These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, the person needs immediate medical attention.

Learn more about how to tell the difference between a panic attack and a heart attack here.

It is not always possible to predict when a panic attack is going to occur, but having a plan in place for when they do occur can help the person feel more in control.

Finding a peaceful spot and practicing deep breathing methods and grounding techniques can help people regain control during a panic attack.

People can also adopt long-term strategies to reduce the occurrence or frequency of panic attacks. These can include making healthful lifestyle choices, trying therapy, and learning how to manage anxiety in daily life.

10 best ways with reviews, advice from doctors

First, let's figure out what a panic attack is. This is a sudden attack of unreasonable anxiety or fear, which is often accompanied by rapid heartbeat, heavy sweating, trembling in the hands and feet ¹ . A person during a panic attack may experience chest pain, nausea, and discomfort in the abdomen. Nervous diarrhea may even develop ¹ . There is a fear of suddenly dying, getting a heart attack, or that something terrible is about to happen. At the moment of an attack, a person does not even realize where he is and what is happening to him. The world may seem unreal, and the usual outlines of objects blur. nine0007

It is obvious that causeless panic usually does not occur out of the blue. This condition is preceded by prolonged or acute stress. Sometimes panic attacks occur against the background of anemia, problems with the thyroid gland, adrenal glands, but this is extremely rare ² .

If panic attacks poison your life and prevent you from concentrating on work or your favorite activity, you should contact a psychotherapist or psychiatrist who can prescribe medication. But equally important is psychotherapy.0003 2 . At sessions with a psychotherapist, you will learn how to manage your emotions, extinguish panic on your own, and deal with the psychological causes of panic attacks ³ .

Top 10 Ways to Get Rid of Panic Attacks

If a panic attack has taken you by surprise, you can try to get rid of it yourself. In this article, we will look at several effective ways to restore peace of mind on our own.

1. Watch your breath

When we are afraid, our breathing quickens and the concentration of carbon dioxide in our blood decreases. Because of this, there is a feeling of lack of air, which further enhances the panic attack.

Therefore, first of all, during a panic attack, you need to calm your breathing. To do this, the most ordinary bag, which you need to breathe in, can help until your breathing becomes even. If there is no bag with you, you can fold your palms in a boat and breathe in them.

Another option is to try breathing deeply and slowly. For example, first inhale very slowly and deeply, and then exhale with force and for a long time so that there is no air left in the lungs. Repeat several times. You can imagine that you are breathing through your mouth through a narrow cocktail tube: inhale and exhale very slowly until your breathing starts to return to normal ² .

2. Distract yourself by a pain signal

Sometimes physical impact allows distraction from impending panic. For example, you can strongly pinch your hand, pat your face with your palms, rub your cheeks or ears, and strongly clench and unclench your fists. The brain will switch to processing the pain signal, and this will allow it to distract from the panic. Some people who suffer from panic attacks even wear a special band around their wrists. When they feel that an attack is close, they pull it back and let it go. Pain click helps to return to reality. nine0007

Another exercise that psychologists advise to quickly get rid of a panic attack on your own. We find a point between the thumb and forefinger on the hand and sharply press on it so that it hurts. So we repeat 3 times, after which we carry out the manipulation on the other hand.

3. Wash your face with cold water

Another fairly simple and effective way to get rid of a panic attack is to wash your face with cold water. It literally “sobers up” and relieves an attack of rolling anxiety. In winter, you can rub your face or hands with snow. A contrast shower also helps a lot: changing hot and cold water will invigorate and distract you from unpleasant thoughts ² .

4. Use the senses

To quickly get rid of a panic attack, you can use your senses: smell, taste. Try chewing mint gum or sucking on a menthol candy. The more "thermonuclear" - the better! In the end, take a sip of water or just take a bite and chew slowly, fully focusing on the taste.

You can also carry a bottle of eucalyptus, pine or orange essential oil and breathe it in. nine0007

5. A change of scenery

A change of scenery can help distract you from your growing anxiety. For example, you are in a noisy company and feel that you are about to panic. Go to the next room, ask to be left alone for a while. If possible, go to the entrance, to the street.

6. Switch to the outside world

Switching to the outside world helps divert attention from panic anxiety. Count (preferably aloud) cars passing by, lit windows in a neighboring house, birds flying by, buttons on clothes, books on a shelf, etc. Touch what a warm and soft scarf, what a smooth and cool glass cup, what a rough upholstery to the touch. Say out loud whatever comes to your mind ² .

The main thing is to switch the brain from internal experiences to reading and processing external information. You can carry a rosary with you during an alarm, sort through them and count them.

7. Listen to music

Music is an excellent medicine that can also help with panic attacks. If you feel anxiety coming on, turn up your favorite music. Sing out loud, maybe even dance. If you don’t have a radio or a telephone at hand, just sing loudly and you will feel how the fear recedes. nine0007

8. Focus on your own body

During a panic attack, it is important to be able to control your own body. This will help relieve trembling in the hands, soothe stray breathing and heart palpitations. Try to relax as much as possible. Imagine that you are using an internal “scanner” to determine exactly where fear and panic are formed in your body. Feel for this tense area and mentally try to relax it. Say to yourself or out loud that everything is fine, that the attack will end soon, that no one has died from a panic attack yet, and it will not bring harm to health. Combine this with correct breathing, and soon the condition will improve significantly ³ .

9. Breathing practices

Breathing practices, yoga, meditation are suitable for both beginners and "advanced". Of course, you should not expect that you will instantly plunge into nirvana, distracted from all experiences. But even simple meditation exercises will help relieve muscle and emotional tension.

Yoga classes are a great way to establish mental balance. Photo: Pixabay

You are not required to know all the asanas or get into the “dancing dragon” pose. It is enough to sit on the floor and take a comfortable position or lie down. Close your eyes and focus all your attention on some object. Breathe deeply and slowly while saying the instructions: “My fear is gradually disappearing”, “I can keep my emotions under control”, etc. nine0007

10. Physical exercise

Jogging, swimming, any sport, even an ordinary walk, promotes the active synthesis of endorphins - hormones of joy. They act as a safe antidepressant - relieve anxiety, improve mood and sleep.

Psychologist's advice on getting rid of panic attacks

As counseling psychologist , member of the Russian Psychological Society Elena Akhromeeva advises, it is important to remember that a panic attack is limited in time. It can last from 5 minutes to 2 hours, but it will definitely end anyway. The realization of this fact is already able to calm a little. nine0007

You can also do some effective exercises to help get rid of panic.

1. Grounding exercise

When a person panics, "the ground comes out from under his feet." The body is not felt as a source of support, but as if it has “gone crazy”. This is called a state of loss of control. Therefore, the task of a person is to organize support for himself through the body, realizing and feeling its physical parameters.

Weight. We can feel the weight of our body.
Volume. We occupy a certain volume in space: where I sit, stand, in what part of the room.
Posture or movement. We can develop activity, perform some action or movement.
Balance. The body itself keeps balance without much effort.
Contour. Our body is in contact with the outside world (feeling of how the feet are on the floor, how the muscles of the thighs are in contact with the chair, etc.)

Try to become aware of all these parameters. This will return the feeling of control over your body and condition. nine0007

Anxiety disorder

How to distinguish the disease from the norm

An anxiety disorder is a constant and uncontrollable feeling of anxiety that lasts more than 6 months without objective reasons. Discuss with experts what drugs are prescribed for anxiety

More about the problemLearn about treatment

2. Grounding exercise through the 5 senses

Another exercise that will help you ground yourself through the use of the 5 senses of your body:

Find 5 red objects (or any other) around you.
Find 4 sounds you are hearing right now. For example, the noise of cars, the sound of a clock, the sound of a refrigerator, the cry of children on the street.
Smell 3 things. You can smell your hair, hands, a book, cream, fruit, pastries.
Touch 2 things. For example, a soft toy, a blanket, a table surface. If you are outside, pick a branch and touch it. You can touch the hair, the body. nine0096
Taste something. Gum, candy, soda.

3. Breathing with emphasis on exhalation

1-2-3 – inhale;
4-5-6 - breath holding;
7-8-9-10 - exhale.

The exhalation should be longer. This is necessary in order to saturate the body with carbon dioxide. So stress hormones (adrenaline, norepinephrine, dopamine, etc.) will be broken down faster. This means that the panic will pass faster. But opening a window, going out onto the balcony during a panic attack is not recommended. Our task is to lower the level of oxygen in the blood and increase the level of carbon dioxide. nine0007

Try to breathe with your stomach: you can put your hand on your stomach and make sure that your hand rises when you inhale. This is done in order to exclude shallow breathing and, as a result, hyperventilation of the lungs, which leads to a feeling of lack of air.

4. Palm Exercise

Rub your palms as if you were trying to warm them. Rub your palms together quickly and vigorously until you feel heat in them.

Now place one hand just above the heart (pericardial plexus area). And the other hand - in the area of the solar plexus. nine0007

Focus on the feeling of warmth from your hands. Try to breathe so that you can feel your hands moving. You will feel a little sleepy, and this is normal.

This exercise activates the parasympathetic nervous system, which is responsible for relaxation and relieving internal tension.

5. Throw out all your emotions

This exercise is suitable if the panic attack started at home. Ask yourself: what do I want now? What movement do you want to make? nine0007

For a burst of tension, you can scream, cry, hit the pillow. Imagine that you are a small child who is hysterical, yelling, stamping his feet and waving his arms.

6. Wet Dog Exercise

You can also imagine that you are a wet dog shaking off its fur. Shake your arms, legs, torso, as if trying to brush off drops of water from yourself. Physical movement breaks down stress hormones and helps the body ground itself.

7. Drink plenty of water

Adrenaline, which is responsible for the feeling of anxiety, will leave with urine.

symptoms, signs, causes and how to get rid of them

Ksenia Krivova

psychiatrist, psychotherapist

Ksenia Terletskaya

editor

I am a psychotherapist and psychiatrist. One of the questions I work with is how to deal with panic attacks.

I want to help those who have experienced this condition. I will tell you how to relieve symptoms and make sure that panic attacks do not return as long as possible. At the same time, I will give recommendations on how to behave if a loved one has an attack. nine0007

An important point

The examples described in the article are fictitious. The real stories of my former patients are published with their consent. Do not self-medicate: only the attending physician can make an accurate diagnosis and select help. Take care of yourself and take care of your mental health.

What are panic attacks

Between 4 and 25% of the world's population suffers from anxiety disorders. This data is for the beginning of 2020. Over the past year, people began to contact me more often with complaints of uncontrollable fear and panic. In many cases, this is due to the situation around the coronavirus. Many sick people with COVID-19There are complications in the form of panic attacks.

Systematic review of surveys of the prevalence of anxiety disorders in the adult population - article by Olivia Remens

Covid and panic attacks: panic attacks as a complication of covid - article by the Korsakov Medical Center

Official statistics on how the number of people with panic thoughts increased after the announcement coronavirus pandemic, no. But my colleagues and I already see this relationship in our practice.

Before we know how to deal with a panic attack, we need to figure out what we are going to deal with. A panic attack is a state of intense fear accompanied by unpleasant physiological symptoms such as nausea and dizziness.

This is a psychological disorder, it does not directly relate to diseases of the body. But when emotions overwhelm us, we cannot resolve a life conflict, then a failure occurs - and emotions begin to manifest through our body, the autonomic nervous system. nine0007

For example, a person has problems at work: bosses press, there is no time to rest, sleep is disturbed. There is no one to cry, everything grows like a snowball. As a result, an attack of a strong heartbeat and shortness of breath occurs.

Another was greatly frightened by doctors in childhood. Now, with a certain medical manipulation, panic arises: it darkens sharply in the eyes and nausea rolls over.

Someone has recently lost a loved one and is also experiencing panic attacks. They are manifested by the fear of death, a semi-conscious state, and agoraphobia has also developed - the fear of open spaces. nine0007

I want to say right away: panic attacks are not life threatening, you will not die or go crazy. It is simply a very strong reaction to stress, strong emotions and anxiety associated with internal or external events.

One of the main signs that a panic attack has happened to you is that it seems that something bad is about to happen to you. You will feel sick, you will faint, your heart will stop and so on. This feeling usually occurs during a panic attack. A person tries to interpret it logically and connects it with some physical problems, considers it a sign of illness. nine0007

/psy-stories/

“Understood that there are no unsolvable problems”: 7 stories about how psychotherapy changed lives

I don’t know of such cases when during a panic attack a person actually threw up or fainted . These are always very unpleasant sensations - dizziness, nausea or obvious nausea, palpitations - but what you are afraid of does not happen.

This is a reaction of the body, in which there is no damage to the internal organs. If a person really vomited, then this indicates that there is some kind of illness, you need to check the stomach. The psychotherapist makes the final diagnosis, for this he collects an anamnesis: he talks with the patient, finds out how the attack goes. nine0007

Why panic attacks occur

Panic disorder, or episodic paroxysmal anxiety, is classified as a disease in the International Classification of Diseases - F41.0 ICD-10 and 6B01 ICD-11. In the new edition of the ICD, which is recommended for use in Russia from January 1, 2022, a separate symptomatic code is allocated for a panic attack - MB23.H.

International Classification of Diseases 11th Revision

For a person who has a panic attack, his intrapersonal conflict is very important, otherwise the attack would not have happened. This means that some situation is internally difficult for him. He cannot resolve it on his own, so the psyche tries to isolate him from this situation with the help of a symptom. nine0007

This condition can manifest itself in neurosis and in somatic diseases. Competent treatment can be selected only by establishing the cause.

Neurosis is psychological difficulties, something that relates to psychiatry and personality problems, the internal organization of a person. Under neurosis there is never a physiological background, as is the case with ordinary somatic diseases.

A somatic disease always refers to some kind of damage to an organ or organ system. It is as if a serious breakdown of the mechanism has occurred in the engine of a car, which can be diagnosed and corrected. For example, a piston has gone. So it is with a person: it is a breakdown at the level of physiology, tissues. This is a problem that can be identified on an MRI, confirmed by tests, and operated on. For example, a brain tumor, coronary heart disease, or hyperthyroidism. nine0007

When there are health problems, it is enough to cure them, and the symptom - a panic attack - will pass. If the cause of panic is neurosis, this condition also needs to be treated. There are several reasons for this.

Neurosis tends to expand symptoms. If you do not take care of your condition in time, other symptoms may join the neurosis. For example, obsessive thoughts, discomfort in the body and depression.

/trevoga/

How I Treated Generalized Anxiety Disorder under CHI

Panic attacks reduce the quality of life and prevent you from developing. Neurosis is built on internal contradictions and on an inadequate request to the world or to oneself. You need to figure this out, otherwise the symptom will not recede. Pills, a trip to the sea or walks in the forest will only help for a while, but then the condition will worsen.

Panic attacks strain the endocrine and autonomic nervous systems. Recurring panic attacks for a long time do not cause disturbances in the work of internal organs. But they deplete the body. Sooner or later, this can lead to illness. nine0007

Reactivation of dormant tumor cells with modified lipids derived from stress-activated neutrophils - Science article

How panic attacks can manifest

Panic attacks manifest themselves in different ways. Shortness of breath, palpitations, faintness and nausea are just some of the symptoms.

Panic disorder - NHS article

Anxiety, fear and panic - NHS article

The manifestations of a panic attack may occur individually or together. Seizures last from a few minutes to half an hour. The main thing is to remember that no matter how strong they are, you will not faint, you will not go crazy and you will not die.

Track the situations in which you have a panic attack, how it manifests itself. Usually, the symptoms go away with panic attacks. It is better to deal with these manifestations than to get used to living with them.

Manifestations of panic attacks: what to be prepared for

nine0333

Symptom	How it manifests itself
Feeling of suffocation	It seems to a person that there is not enough air and he can suffocate
Feeling of unreality of what is happening	It seems to a person that he looks at the world as if through a haze
High blood pressure	Panic builds up - pressure rises, panic passes - pressure returns to normal
Gaze defocus	Difficulty keeping eyes on one object
Fear of death and fear of going crazy	It seems to a person that he is losing control over himself and his body, can harm himself or loved ones
Permanent alarm	Any, even the most insignificant event, can lead to disturbing thoughts
Sleep disorder	A person falls asleep badly, sleeps little, wakes up abruptly. I don't feel like I've had enough sleep
Fear of swallowing food	There is a feeling that during swallowing air disappears and you can suffocate
Agoraphobia	A person is afraid to leave the house, he is afraid to go to the store, to meet friends
Trembling	Shaking with small or large shaking
Chest pain	Pain in the chest, and it seems to the person that a heart attack has begun
Chill or fever	Some people get chills or have a fever
Numbness or tingling	Numb limbs

Symptom

How

Senses

It seems that there is not enough air and it may suffocate

The unreality of the incidence of

people that he watches that he is watching to the world as if through a haze

High blood pressure

Panic increases - pressure rises, panic disappears - pressure returns to normal over oneself and one's body, can harm oneself or loved ones

Constant anxiety

Any, even the most insignificant event, can lead to anxious thoughts

Sleep disturbance

A person falls asleep badly, sleeps little, wakes up abruptly. No feeling that you had enough sleep

Fear of swallowing food

There is a feeling that during swallowing air disappears and you can suffocate

Agoraphobia

A person is afraid to leave the house, he is afraid to go to the store, to meet friends

large trembling

Chest pain

Pain in the chest, and the person thinks that a heart attack has begun

Chills or fever

Some people feel chills or have a fever

Numbness or tingling

Numbness of limbs

What to do in case of a panic attack

Short-Term Plan: Manage Symptoms

There are many ways to deal with panic attacks on your own. But I must warn you: in this way you will only remove the symptom, and the neurosis or disease that provoked the attack will not go anywhere. You will not feel relief, there will be internal tension and pain. nine0007

Here are some techniques to help you deal with panic.

Call an ambulance. If you have not yet been diagnosed with panic attacks, it makes sense to call an ambulance for a severe attack. So you exclude a somatic disease. For example, a heart attack, an allergy attack or bronchial asthma have similar symptoms. Better to be safe.

I had cases when the ambulance team after the ECG said that everything was fine with health and assumed that it was panic attacks. After the visit of doctors, the person turned to a psychotherapist. nine0007

Don't fight the attack, embrace it. Instead of resisting, accept what is happening, then the attack will end faster. This will not work right away: repeat to yourself that everything will be fine and your body is just trying to protect you from imaginary danger.

Breathe. Inhale for four seconds, then hold your breath for seven seconds, exhale for eight seconds. Repeat one or two times. A simple breathing practice will help the autonomic nervous system switch from a sympathetic, sensitive state to a parasympathetic, calm state. nine0007

Correlation and differences between brain and body vibrations - article in Neuroscience Letters

The sympathetic nervous system is responsible for the tone, for escaping from danger. In ancient times, it turned on when a predator approached a person. It is the activating part of the nervous system.

The parasympathetic nervous system is responsible for calming and relaxing. It slows down the pulse, normalizes breathing and makes it more even. The parasympathetic nervous system turns on the cerebral cortex, which helps us realize that we are in a safe place and nothing terrible is happening. nine0007

Method 5-4-3-2-1. This is one of the "grounding techniques" variations. It works like this: look around and mark five items. Select four sounds. Touch three things. Catch two smells and then one taste.

For example, you are standing on the street. Select five items: house, stairs, railing, curb, hatch. Note four sounds: a car drove by, a door slammed, a dove flew up, someone coughed. Touch three things: a button on a coat, a wall of a house, a lamppost. Catch two smells: the cafe smells of fresh croissants and coffee. Feel the taste: put chewing gum in your mouth. nine0007

The method works by bringing the person back to reality. During PA, consciousness is narrow, tunnel-like. A person focuses on feelings, listens to the body and anxiety, and this accelerates him even more. When he starts to switch to reality - pays attention to smells or touches something - he returns to the here and now. The tone of the sympathetic nervous system begins to decrease, the parasympathetic nervous system turns on, the person calms down.

In a panic attack, we are fixated on frightening thoughts in our heads. The 5-4-3-2-1 method helps to switch from disturbing thoughts and start thinking about something else: about smell, objects, and so on. nine0007

Consciously intensify the panic attack. Don't tell yourself to "relax" or "calm down", on the contrary, create panic. The opposite method works well, but it should not be used by a person who has experienced a panic attack for the first time. It is suitable for experienced people who know that PAs are not dangerous, they don’t die and go crazy with them, that this is just a reaction of the nervous system to an internal conflict.

The method of consciously intensifying a panic attack will help to cope with an attack more quickly. When we stop resisting, the attack passes faster. Resistance can increase anxiety. nine0007

There is also a popular "breathe into the bag" trick. Do not abuse it, and if you resort to it, control your condition. If you feel that it is becoming stuffy or your head hurts, then the carbon dioxide rate has been exceeded, take a break.

/list/meditation-apps/

Deep Inhale and Long Exhale: 5 Meditation Apps

The best defense is offense. Do not run away from a panic attack, live it, so it will recede sooner. And then still contact a psychotherapist to deal with the cause. nine0007

What to do in case of a panic attack

Long Term Plan: Check Your Health and See a Psychotherapist

This plan is best for preventing seizures from returning for as long as possible. To begin with, it is worth checking if you have any pathologies that can cause panic attacks.

The illnesses that sometimes underlie panic attacks can have serious health consequences. That is why, in order to exclude diseases of the body, I always first refer my patients to a therapist. With panic attacks, you can first go to the clinic, then the therapist will issue directions for the necessary tests. nine0007

I don't want to scare anyone, but this advice can help a person realize that it is worth going and being examined, and then the process of moving towards treatment will begin. During the examination, the doctor may say that there is nothing at the level of physiology, the help of a psychotherapist is needed.

One patient came to me with high levels of anxiety, restlessness, panic attacks and sleep disturbance. I sent him to a general practitioner, the doctor suspected thyroid disease based on symptoms and referred the patient to an endocrinologist. The analysis revealed hyperthyroidism. nine0007

This diagnosis explained what was wrong with the person and why there were problems. The hormones were balanced, the patient's condition improved, my help was not needed.

/somatic-symptom-disorder/

What is hypochondria and how much does it cost to cure

Panic attacks are treated by a psychotherapist. He does this using special psychotherapeutic techniques. Cognitive-behavioral therapy has proven to be effective. It helps a person to understand that if you want to change your state, then you need to change the reasons that led to it. I myself practice this method. We analyze situations that are alarming for the patient, and the person learns to choose not the worst scenario, but the logical and optimal behavior. nine0007

5 books on cognitive psychology - an article by Maria Falikman

Find a doctor with whom you feel comfortable talking and connecting. Describe what is bothering you. So he will be able to understand how urgently you need to make an appointment. This is how my patient's initial appeal looked like:

The patient described how and at what moments she manifests panic, whether she went to other doctors

How is the treatment with a psychotherapist for panic attacks

The number of sessions with a psychotherapist individually. But get ready for the fact that this is not fast, usually working with a doctor lasts several months. With my patient, whose story is given in the article, we worked for six months. Meetings stop as soon as the doctor understands that the patient has come to a calm state, found the cause of anxiety and learned to cope with it. nine0007

The class usually lasts an hour. For people who still find it difficult to leave the house, it is convenient to call on Skype. No need to go to an unfamiliar place and get used to a new environment. It is easier to talk about your problem in a familiar and safe atmosphere.

11 types of psychotherapy that work

In the sessions, we analyze the internal problems that led to panic attacks. In addition, I give my patients various techniques to help smooth out anxiety and consolidate a calm state. nine0007

Do the Jacobson exercises. They are perfect for unloading during the working day. I advise you to perform them in a secluded place.

The Jacobson method directly for a panic attack is not as effective. But it helps reduce overall levels of anxiety and tension and reduces the risk of future attacks.

The Jacobson method works by consciously tensing the muscles in certain places. Due to the strong contraction, the muscles begin to relax. Tension knots are also relaxed, so anxiety is reduced

Under the supervision of a psychotherapist, catch thoughts about what causes anxiety. So you will know what makes you uncomfortable. Over time, learn to limit communication with people you don’t like, to avoid stressful situations.

Examples of anxious thoughts are: "I'm a failure", "I'm not going to succeed", "I'm ugly". Sometimes the people with whom we are in contact contribute to the emergence and intensification of disturbing thoughts. They can impose problems, convince a person that he is helpless. nine0007

Anxious thoughts, a person can speak so automatically that he does not notice them. A conflict situation arises, a thought flashes through the head, say, “I won’t succeed,” but the person does not catch it. That's why it's automatic. Then behavior follows: for example, a person does not start learning a new course, does not move towards his values. He stops developing, and this worries him.

/psychotherapy/

How psychotherapy works

Such beliefs are most often formed in childhood. A person gets along with them so much that until he consciously reveals, sometimes he does not even know that they exist. Everything seems to be fine, but for some reason he does not do what is important to him. When automatic thought is detected, it becomes clear why. The person works out the automatic persuasion and the anxiety goes down.

Under the guidance of your therapist, try to identify automatic anxious thoughts. This will help you figure out how you really feel about yourself. nine0007

Exercise for nervousness. A simple meditation that does not require the study of spiritual practices will help.

Let's talk about panic attacks. Workbook with exercises and tests - David Carbonell

You can do breathing exercises. For example, stay in a calm position for 5-10 minutes and concentrate only on your breathing, try to let go of thoughts. Imagine your thoughts as leaves floating away from you down a stream, or clouds running across the sky. Get back to breathing. nine0007

What medications are used to treat panic attacks

Your doctor may prescribe medication to treat a panic attack. It is important to understand the following here: tablets most often help temporarily, at the time of taking the drug, and after their cancellation there is a high risk of symptom resumption.

With neurosis, the nervous system is gradually depleted, the nervous system becomes very sensitive. There is an imbalance of neurotransmitters, that is, transmitters of physiologically active substances in the nerve cell. For example, dopamine or serotonin. Changes after taking the drugs occur, but they are temporary. nine0007

Borderline mental disorders - article by Doctor of Medical Sciences, professor, psychiatrist A. B. Smulevich

Pills work while a person takes them, while the internal conflict that worries remains unresolved. After discontinuation of the drug, the symptoms return, and often new, more severe ones join them. This leads to a deepening of the neurosis. That is why psychotherapy is needed for neurosis.

How to help a loved one if he has a panic attack

If you are not sure that a loved one is having a panic attack, and the attack is severe, call an ambulance. Do not leave a person alone, try to find out what is happening to him. If he can't talk, try switching his attention: show a neutral or positive video, offer to listen to a song, or tell a funny story. Do together the 5-4-3-2-1 exercise I described earlier.

In no case do not scold your loved one and do not devalue his experiences. During a panic attack, a person experiences fear of death, it seems to him that he can go crazy. Try to be understanding about this. nine0007

Bad: “You are pretending! You can't be that bad!"

Better: “I will be there for as long as it takes. Everything will be fine".

A simple technique will help to calm the person - offer to drink water. Due to the swallowing reflex, the autonomic nervous system calms down. The fact is that the vagus nerve, which is part of the parasympathetic nervous system, is involved in the act of swallowing. The sympathetic nervous system reflexively switches to the parasympathetic, the person calms down. nine0007

Human Anatomy - a textbook edited by M. G. Prives

After the attack has passed, advise you to consult a doctor.

The cost of panic attack treatment

For the treatment of panic attacks, you can contact a neuropsychiatric dispensary or polyclinic that has a specialist, or a psychotherapist in private practice. Antidepressants are usually prescribed in clinics, their prices depend on how modern the medicine is. The course of admission is from six months, at least six packs are needed. But, as I said earlier, pills without therapy give a temporary effect, after they are canceled, the symptoms return. nine0007

Treatment by a psychotherapist takes an average of six months. In the first three months, sessions are held weekly, then once every two weeks or once a month as supportive sessions.

/psychotherapy-search/

How to choose a psychotherapist

In the table I have given the average prices in Moscow. I took as a basis the scenario for the treatment of panic attacks without complications.

I note that the videos and exercises recommended to the patient by his psychotherapist are freely available and free - a person spends only his time working on them. nine0007

The cost of treating a panic attack is from 600 R with antidepressants and from 34,800 R with a psychotherapist

What do we pay for	How much is
Antidepressants	100-10 000 R per package
Session with a psychotherapist	From 2000 R per session
General practitioner consultation	From 800 R with a paid specialist, free of charge at the clinic
Exercise	Free

Antidepressants

100-10,000 R per pack

Session with a psychotherapist

From 2000 R per session

Consultation with a therapist

free at the clinic

Exercises

Free

Looking at the table, you can conclude that it is more profitable to treat panic attacks with antidepressants than go to psychotherapy. But let me remind you that the pills give a temporary effect, after their cancellation, the symptoms return and sometimes become stronger. As a result, it is more profitable to immediately go to a psychotherapist and learn how to cope with the cause of a panic state. nine0007

Remember

Panic attacks are not life threatening, a person in this condition will not die, go crazy, lose consciousness, or vomit.
If something did happen - for example, a person fainted - it is worth contacting a doctor as soon as possible for an accurate diagnosis.
In any case, it will not be superfluous to consult a doctor and undergo an examination to rule out a serious somatic disease that provokes panic attacks.
You can stop a panic attack on your own, but this is only half the battle. A psychotherapist will help to deal with its cause. nine0096
Before starting psychotherapy, it is important to undergo a medical examination in order to exclude neurotic, neurological and somatic diseases that can lead to panic attacks.
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