It came from out of nowhere. Suddenly, you start shaking, sweating, and hyperventilating. Your chest feels tight, and you wonder if you are having a heart attack. The terror seems to last forever; seconds feel like hours. After a few minutes, you start to wonder if you're actually dying. You have no idea what is going on; all you know is that you want it to stop.
That's what happens to millions of people every time they suffer panic and anxiety attacks. If you suffer from panic and anxiety attacks, you are not alone. In fact, it is estimated that 10% of adults are affected by panic and anxiety attacks every year. Sure, it seems like everyone gets anxious from time to time, but how do you know if you are suffering from a full-blown panic attack? During panic and anxiety attacks, you will experience several, or all, of the following symptoms:
A genuine fear that you're dying
Fear that you're having a heart attack
Feeling a genuine sense of fear or terror, even though there is no actual danger around you.
A rapid heart rate
Sweating
Shaking
Hyperventilating
Dizziness
Trouble swallowing
Chest pain
During panic and anxiety attacks, the symptoms usually hit their peak within 10 minutes. The entire episode usually never lasts longer than 30 minutes. It may not sound like a lengthy ordeal, but in the middle of a panic attack, a few minutes can be complete agony. People who suffer from panic and anxiety attacks tend to start having episodes during their early adulthood. Women are actually twice as likely as men to suffer from panic attacks.
If you suffer through enough panic attacks, you may be suffering from Panic Disorder. Unfortunately, it is tough to predict when a panic attack is going to strike. Sometimes, panic and anxiety attacks are completely random. Other times, they only occur in certain situations, like driving or public speaking. That is why panic attack sufferers tend to live in constant fear of when the next panic attack is going to happen. The threat of looming panic and anxiety attacks can be practically paralyzing. Sufferers may be afraid to go out in public, or are afraid to do normal everyday things. Luckily, there are a few lifestyle changes you can make to help reduce the chance of suffering from panic and anxiety attacks:
1. Exercise For many people, panic attack self-help starts with a trip to the gym. When you work out, your body releases endorphins, which make you, feel better and fight stress hormones. Exercising also allows more oxygen to flow through your body and raises your body temperature, both of which play a big role in calming anxiety.
2. Make some changes to your diet Panic attack self-help can be as easy as cutting some foods out of your diet. Many people report having panic and anxiety attacks right after ingesting caffeine, alcohol, or nicotine. Things like coffee, tea, soda, chocolate causes your body to release more adrenaline, a stress hormone that makes you feel more anxious and leaves you more vulnerable to panic and anxiety attacks.
3. Stop being so tough on yourself. People who are too critical of themselves are more likely to suffer from panic and anxiety attacks. If anything less than perfect just isn't good enough, go easier on yourself.
There are plenty of accomplishments you can make without being 'perfect'.
The above information does not substitute for medical advice given by a health care professional. If you'd like to learn more about panic attack then please read below.
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