How can I tell if I have panic attacks? | BreakingNews.ie

It can be terrifying to experience a horrific attack or watch a friend pass by.

Here, experts describe symptoms and mechanisms for overcoming them.

What are the symptoms of a panic attack?

Stevie Goulding, senior manager of parent and carer services at YoungMinds, explains: “Panic attacks are intense physical reactions to things in our environment that are triggered by fear, anxiety, stress or a sense of danger.”

Sufferers often talk about fear and anxiety, but there are several symptoms in their body.

“Common symptoms include dizziness, palpitations, tremors, shortness of breath, nausea, agitation, chest pain, choking, fear of death or destruction,” says Dr. Henk Swanepoel, chief of psychology at Cygnet Health Care. . Anxiety can also affect a person’s excretion and digestive system, causing stomach cramps, nausea, diarrhea, and loss of appetite.

According to the NHS, most panic attacks last between five and 20 minutes, with some lasting up to an hour.

“The number of attacks you have depends on how bad you are,” Swanepoel explained. “Some people are attacked once or twice a month, while others are attacked several times a week.”

What causes panic attacks?

An unpleasant situation or past experience can trigger a panic attack.

“Many situations can cause a person to be anxious, and a common cause is historical or childhood experiences,” Swanepoel said. “Experiencing trauma and suffering as a child can have major effects, including physical and emotional abuse, neglect, and the death of a parent.”

“Current life situations like unemployment, financial problems, and bereavement can cause anxiety,” Swanepoel added. “Major changes in everyday life can also be specific triggers.”

What helps fight panic attacks?

Therapy is the most common form of treatment for panic attacks, but mindfulness can also help.

“Cognitive behavioral therapy (CBT) is a type of psychotherapy that helps people with depression,” says Swanepoel. “This approach teaches different ways of thinking, behaving, and responding to stressful situations. Another form of CBT is exposure therapy, which is sometimes used in conjunction with relaxation exercises to combat anxiety.

“Another treatment for some anxiety disorders is acceptance and commitment therapy (ACT). Unlike CBT, which focuses on negative thoughts, ACT uses strategies like focus and goal setting,” Swanepoel explains. “Stress management techniques such as exercise, mindfulness, and meditation reduce anxiety symptoms.”

Taking time to slow down and focus on your breathing may reduce anxiety.

“The five-finger breathing exercise can be really useful and you can do it anytime, anywhere,” advises Goulding. “The idea is to inhale as you move your arms up, pause for a few seconds, and exhale as you move your arms down.

“Grounding techniques can be useful during panic attacks to bring us back to reality and connect with our body and senses. A five-sense inventory can be a helpful technique to achieve this, thinking of five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.”

Swanepoel also recommends keeping a journal to help you identify what events or triggers are causing the distress.

What should I do if my friend has a panic attack?

Staying calm and empathetic in these situations will go a long way.

“They may pass out or become dizzy, so try to get them to sit or sit on the floor,” says Goulding. “Be very comforted and reassured that these feelings will pass and that you are there for them.”

Swanepoel adds: “Remind them to take slow, deep breaths and stay where they are. Encourage them to focus on things that make them feel safe, positive, peaceful, and relaxed.”

Also, don’t forget to take the time to listen to their concerns.

“Your loved one may want help to deal with an anxiety-provoking challenge, or your loved one may want to distract you from certain triggers,” adds Swanepoel. “By taking the time to listen to your loved one, you can provide them with comprehensive and personalized emotional support.”