Panic attacks are a type of fear response. They're an exaggeration of your body's normal response to danger, stress or excitement. A panic attack usually lasts 5 to 30 mins. They can be frightening, but they're not dangerous and should not harm you.
Symptoms of a panic attack
1/ sudden, intense anxiety and fear
2/ racing heartbeat
3/ feeling faint, dizzy or lightheaded
4/ feeling that you're losing control
5/ sweating, trembling or shaking
6/ shortness of breath or breathing very quickly
7/ tingling in your fingers or lips
8/ feeling sick (nausea)
Be aware that most of these symptoms can also be symptoms of other conditions or problems, so you may not always be experiencing a panic attack.
Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you've had recurrent, unexpected panic attacks and spent long periods in constant fear of another attack, you may have a condition called panic disorder.
Causes
The exact cause of panic disorder is not fully understood, but it's thought to be linked to a combination of things, including:
a traumatic or very stressful experience, such as bereavement
having a close family member with panic disorder (changes in COMT gene)
an imbalance of chemical messengers in the brain
When to get help
See a GP if you've been experiencing symptoms of panic disorder.
You may be diagnosed with panic disorder if you have regular and unexpected panic attacks followed by at least a month of continuous worry or concern about having further attacks.
Treatments
> cognitive behavioural therapy (CBT)
> medicines (such as SSRIs)
> naturopathic nutrition uses food, nutrients and herbs to support the nervous, endocrine and digestive systems.
333 RULE
The 333 rule is a technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment where you are feeling particularly anxious or overwhelmed.
It involves looking around your current environment and:
naming 3 things you see
identifying 3 sounds you hear
moving or touching 3 things, such as your limbs or external objects
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