Panic Attack Management

Tips to follow

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Introduction

A panic attack is a sudden feeling of intense fear which can happen at any time. It lasts for a few minutes and may not have any obvious cause.

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symptoms

Sense of danger, racing heartbeat, shortness of breath, sweating, nausea, dizziness, chest pain and numbness in hands are some symptoms of panic attacks.

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More...

A panic attack may last for 10 to 20 minutes and typically begins without any warning. But identifying the earlier mentioned symptoms can help you take control on time.

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Causes

The exact cause of panic attack is not known. It can be a result of significant transitions or stressful events in life. In some cases genes may also play a role.

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Panic Attack vs anxiety

The symptoms of these two conditions are quite similar. But an anxiety attack can be mild, moderate or severe. Whereas, panic attacks involve severe symptoms.

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Is it a heart attack?

Symptoms of a panic attack look quite similar to those of a heart attack. But during a heart attack, the symptoms worse whereas a panic attack can resolve within minutes.

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Deep breathing

When you have a panic attack, you may start breathing rapidly. In such a case, try calming yourself by breathing in for 4 minutes, then hold it for a few seconds and exhale.

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Lavender

Studies suggest that smelling the scent of lavender can relieve stress and anxiety. You can breathe the scent of lavender when experiencing a panic attack.

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Talk to yourself

To fight a panic attack you need to acknowledge that this won't last forever. After 10-12 minutes symptoms will begin to subside. 

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Slow down

While experiencing symptoms of panic attack, go to a peaceful spot where there is less sound and sights. Sit there and focus on your breathing.

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Limit caffeine

Consumption of caffeine before, during or after a panic attack can make the situation worse as it contributes to anxiety, as per studies.

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Relax your muscles

Many experience muscle tension as a symptom. Consciously relax one muscle at a time and then move to the next one to limit an attack.

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When to see a doctor

Panic attacks can be hard to manage at times. If you experience a panic attack or its symptoms, seek medical help immediately. 

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