A panic attack is a sudden episode of intense fear or anxiety that is accompanied by a variety of physical and psychological symptoms. At least 4 of these symptoms need to be present in a panic attack:
- Sweating
- Palpitations
- Trembling or shaking
- Feeling shortness of breath or feeling smothered
- Feelings of choking
- Chest discomfort or pain
- Nausea
- Feeling dizzy or lightheaded
- Sensation of heat or chill
- Numbness or tingling
- Feelings of unreality or detachment from oneself
- Fear of losing control or going crazy
- Fear of dying
A panic attack may simulate a heart attack, so seek treatment immediately. According to NAMI, other diagnoses need to be ruled out such as heart disease, other mental illness, hyperthyroidism and drug use. It usually begins in adolescence and occurs in more women than men.
NAMI says the success rate of treatment is 70-90%. Treatment may include cognitive behavior therapy, positive self-talk, and SSRl’s.
Causes may include family history, major life changes, smoking or excessive caffeine, and physical or sexual abuse, according to the Mayo Clinic. For some, panic attacks may include agoraphobia (avoiding places or situations that cause you anxiety). Panic disorder occurs when at least one panic attack is followed by anxiety about the anxiety, or life altering behavior changes occur to avoid having another panic attack.
Dr. Jackie Parke, a licensed clinical psychologist, has written books entitled, “Master of Your Anxiety and Panic”, and “Riding the Wave”. Riding the wave is a technique that has you focus on your breath and allow the emotion to wash over you like a wave instead of trying to fight the feeling or push it away, observe it and let it pass. Emotions come and go like waves, and the emotion will pass. It involves identifying the emotions being felt, acknowledging and accepting them as a natural part of being human, and that they will pass. Focusing on your breath can help you stay in control and present in the moment.
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