Categorized | Panic

All About Panic Attack Symptoms

 

Panic attack symptoms

 

Panic attack symptoms start when an intense, sudden feeling of incredible worry, fear and anxiety is experienced as if some unexplainable horror is about to occur.
Panic attacks along with their symptoms may last from few minutes to several hours. The duration of the panic attack is usually determined by the degree of fear a person is feeling and how he reacts to what makes him panic. Greater reaction to fear means longer and much-pronounced panic attacks and symptoms.
Aside from being more pronounced and frightening, panic attacks can also be beyond one’s control. That means, a person cannot tell how far the degree of panic will progress during the attack but even then, all these could be successfully managed and treated.

Signs and Symptoms

 

Panic attack symptoms include the following:

• Feeling of incredible and overwhelming fear
• Feeling of losing control
• Feeling of passing out
• Feeling of impending danger is about to happen
• Overflowing feeling of fear
• Feeling of death is coming anytime soon
• Feeling the need to urgently flee from something
• Feeling of detachment from reality
• Dizziness
• Palpitations
• Faster heartbeat
• Shaking or trembling
• Difficulty in breathing
• Sweating
• Chest pain or pressure
• Hot flashes
• Pins and needles feeling
• Weak knees
• Tingling sensations
• Burning skin
• Turning pale

The above symptoms are usually accompanied by the following:

• Choking sensations
• Unsteadiness
• Light-headedness
• Emotional upset and distress
• Inability to calm down
• Tight stomach
• “Butterflies in the stomach” feeling
• Nausea
• Inability to focus
• Frequent urination
• Vomiting
• “Freaking out” feeling

Given the long list of signs and symptoms, panic attacks can affect one’s physical, emotional and psychological being. The next question is, are panic attack symptoms serious?
Even if the symptoms seem powerful, disturbing and odd, they aren’t harmful. Just like in anxiety attacks, panic attack symptoms usually abate with time.
What causes the panic attack and its symptoms to occur? The way people behave in a certain manner affects the physical, emotional and psychological state of panic. Whenever people feel more terrified, worried or anxious, the body dramatically releases stress-responsive hormones responsible for hyperstimulation, a state where the body equips the person to react with either “fight the fear” or “flee from fear” response.
With that being said, ongoing apprehensive worries are typically one of the causes of panic attacks. In addition, consistently elevated stress levels may also contribute to the cause of panic attacks.

How to prevent panic attacks and their symptoms from occurring?

Since overstress and overanxious thinking cause panic attacks, reducing the stress and anxiety levels in the body can help in eliminating the occurrence of symptoms.
For instance, once the scared feeling and anxious thinking start to appear, it’s recommended to change the thinking from worries to relaxing and calming thoughts. This will help in decreasing stress responses that affect one’s physical, psychological and emotional states.
When a person starts to calm himself down, the response of his body to stop the flow of stress-inducing hormones will also follow. Once the stress levels are completely used up, the panic attack and its symptoms will begin to subside.
Typically, it takes about 30 minutes or more for the major symptoms to go away, that’s why it’s essential to be patient in calming down one’s self from panic.

Are there any other ways to stop the panic attacks?

While panic attacks come with a variety of symptoms, there are a lot of ways to stop them from occurring. Cognitive and behavioral therapies along with medications could help in alleviating panic attacks. Apart from that, here are also some of the tips to do:
• Deep breathing. Slow and deep breathing from the stomach helps in relaxing the mind from too much panicking.
• Listen to music. Listening to soothing music allows the body and mind to relax from stress and panic.
• Go out for a walk. Leisure walking decreases stress levels in the body. In addition, exposure to direct sunlight produces enough Vitamin D levels in the body which can also reduce anxiety and panic attacks.
• Focus on something nearby. Changing the focus from panic can stop the attacks and symptoms from happening.
• Exercise. Doing simple stretching and cardio exercises allow the body to produce endorphins which are responsible for controlling one’s mood and cognitive functions.
• Healthy diet. Some foods contribute to the increase in anxiety levels such as chocolate, caffeine, alcohol, processed meats, and fatty foods. Refrain or cut down from eating them and replace them with healthy ones such as wheat, milk, oats, eggs, oranges and dark leafy vegetables.
Keep in mind that there is always an end to panic attacks. Calming down is the best way to counter the strong panic attack symptoms.

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