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What are panic attacks and how to handle them


November 16, 2018

Everyone is ever worried or nervous. Anxiety is a normal response to stressful situations, but for people with anxiety disorders these fears and concerns are not temporary. Their anxiety lasts and may get worse. Anxiety can seriously impair the individual's ability to work in work, school and social situations, but there are effective treatment methods.

What is a panic attack?

Panic is the most extreme form of anxiety and anxiety. Panic attack usually occurs suddenly.

Fear and anxiety, which appears to occur nowhere, causes physiological and mental symptoms. The level of fear that is experienced is unrealistic and completely disproportionate to events or circumstances that trigger a panic attack. It is actually a reflection of what is happening in the Amygd Valley, which can not recognize what the past is and what it is today.

Everyone can get panic attacks, and frequent and constant episodes can be a sign of panic or anxiety disorder that requires treatment. Excessive stress can, for example, trigger a panic attack that is completely unpredictable, and panic anxiety may have been present for a long time. Attacks tend to be short (5 to 30 minutes) and can occur in most people only once in life, or more often and more often one day.

They often have a clear trigger, like a scary event, a place, a person or a memory, but they can obviously be revealed without a clear reason, although many therapists believe that panic attacks generally have an explanation that can be detected and handled.

Symptoms of panic attack

A panic attack, which is often scary and disturbing, can lead to sudden sudden anxiety and discomfort, and may be physiologically very intense and overwhelming. They are usually displayed

– shake,
– slow breathing, feeling of attenuation,
– increased heart rate, chest pain,
– nausea, dizziness, fainting,
– restless thoughts,
– in the subway,
– numbness in the legs,
– scary thoughts, especially when it comes to death,
extreme restlessness
muscle tension
– the belief that a person loses control or a sense of reality,
– The feeling of separation from one's own body

Is there self-help?

People who often have panic attacks often change their lifestyles because they try to avoid situations that can cause attacks. This can have positive consequences in the short term, but long-term avoidance of challenges is not the best solution, as this can happen through anxiety by reducing the living space and avoiding many social interactions that may be beneficial to individuals. This can lead to the formation of various phobias, such as agoraphobia.

Stress control plays an important role in self-help. Many people have panic attacks when they are so overwhelmed by the stress that they can no longer handle it. Already talking about stress and regular breaks and breaks can reduce the effects of chronic stress.

During the attack, focus on breathing and find a safe space that gives you privacy. It can also help relax physical tension with movement, prayer, meditation, yoga, breathing exercises, etc.

Panic attacks are not dangerous and usually break down on their own, but they can become dangerous if they arise while driving or otherwise risky. It can also help with realistic thinking, as opposed to overestimating the risk of panic attacks (unconsciousness, death, heart attack) or disaster of danger (general agitation, lack of willingness to help related people). You can write such thoughts or imagine the worst possible scenario that a panic attack can give you and make a plan how to act and solve it.

Psychotherapeutic help

Talking to the therapist is recommended especially for those who often experience panic attacks or are afraid of them. In some cases, drugs play an important role in the treatment of anxiety disorders. Research shows that behavioral therapy, alone or in combination with drugs, is a very effective treatment method for most people with this type of disease.

Therapy helps to change patterns of thinking and answers in fear inspiring situations. Client therapists learn more healthier and more effective methods of handling attacks. We learn to recognize and regulate factors that can affect their anxiety and techniques that can help remove unwanted behavior associated with anxiety disorders. We therefore encourage the implementation of activities that can trigger anxiety because they can learn that their fear will not be realized and gradually restore confidence in yourself and your body.

Therapy is a collaborative process where the therapist and the client together try to detect specific fear and form techniques that help deal with anxiety. Customers can use these techniques outside therapy in situations where they feel uncomfortable. In any event, the client's therapist will not be forced into such a situation until he is convinced that he has mastered the necessary techniques that enable successful handling of fear.
Marriage and family therapy helps family members to especially understand anxiety with their loved ones, teach them how to interact with them, and especially help children and adolescents suffering from anxiety disorders.

Treatment may reduce anxiety disorder or symptom symptoms after a few months of treatment, and many may see progression after several meetings.

Matjaž Petrič, legal and family therapist
Center for Marriage and Family Therapy, Upan, Ljubljana

The pictures are symbolic. Photo: Tatjana Splichal

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