Darrick Robles They often come out of nowhere – and disappear of their own accord a short time later. For those affected, however, they are almost unbearable. 1 in 5 Germans experience a panic attack once in their life. Almost 4% develop a panic disorder. The good news is that panic attacks are harmless.
How does a panic attack feel?
The heart is pounding in the throat, the sweat is running and the thoughts are racing: For those affected, a panic attack feels extreme. They are afraid of collapsing, going insane or even dying. The fear is intensified by physical and psychological accompanying symptoms such as
- tachycardia or severe palpitations,
- Sweat,
- Tremble,
- shortness of breath,
- Nausea,
- dizziness as well
- Feelings of unreality and strangeness.
After about 10 minutes, the panic attack reaches its peak and then slowly subsides.
False alarm: This is what happens in the body
Fear is a very human emotion and an important survival instinct. For example, when our ancestors encountered a wild animal, a natural fight-or-flight response would kick in: heart rates and breathing rates would race, pupils would dilate as the body pumped out adrenaline and needed the power to attack (or run). collected. When you experience a panic attack today, your nervous system thinks your life is in danger and triggers the same reaction. Except that the triggers aren’t life-threatening.
SOS tips for panic attacks
1. Control breathing
If you get the uneasy feeling of an incipient panic attack, or even if you are already in the middle of it, concentrate on your breathing :
- Breathe in through your nose while counting to 4.
- Hold your breath and count to 7.
- Then exhale deeply through your mouth and count to 8.
Repeat the whole thing. The longer exhalation calms your nervous system and puts you back in control.
2. Say “stop”.
Be aware that you are having a panic attack. Your body is reacting to stress or anxiety and you know that this condition will pass soon. Nothing can happen to you. In the meantime, however, you can influence your thinking. The thought stopping method comes from cognitive behavioral therapy. When panicking thoughts come to you, say “stop” out loud or visualize a red stop sign. With a little practice, you can interrupt the merry-go-round of thoughts.
3. do sports
Panic attacks are an extreme stress response in which you build up a lot of energy. Get rid of the excess energy with vigorous movements: try running fast, jumping jacks or squats. Regular exercise can also be proven to help cope with anxiety and depression over the long term . You will learn that palpitations and sweating are completely normal reactions of your body. In our article on sport as a stress reliever, you will learn in detail how physical activity works in stressful situations.
4. Clench fists
It’s impossible to jump or squat on the subway, in the restaurant, or in the waiting room. Here you can access a slimmed-down version of progressive muscle relaxation. Clench your fists while slowly counting from 1 to 5. Let go and enjoy the relaxation. To increase the effect, you can tense and release all ten toes at the same time. Repeat this until you feel better.
5. Refresh yourself
Is there a sink nearby? Then turn on the faucet and splash water on your face or run it down your forearms. Warm water slows the heartbeat. It also distracts you from the things that scare you.
6. Stay where you are
This method is not easy – because it involves resisting the escape reflex. Focus on grounding yourself. Keep both feet firmly on the ground. Feel the chair you are sitting on. Alternatively, you can brace yourself against a wall with your arms. Know that you can leave at any time. Or maybe you can endure the situation long enough to regain your sanity.
7. Redirect thoughts
Anything that takes your mind off things helps with a panic attack. Talk to a girlfriend or boyfriend , talk about very trivial things. If there is no one around to talk to: look carefully at a picture on the wall or count all the things around you that are blue. The main thing is that you direct your focus to the outside world – away from racing thoughts.
You should avoid that
First aid measures can help with acute panic attacks. A healthy lifestyle is the best basis for getting a grip on them in the long term. Here are some things you should avoid if you’re prone to anxiety:
- Caffeine is a stimulant and can cause anxiety in some people. Luckily, there are many coffee alternatives that are delicious and healthy .
- Nicotine has a stimulating effect on the body – and not relaxing, as many assume. Smoking is not a good idea if you are already tense.
- Alcohol is not a good tranquilizer. On the contrary, it can even make anxiety worse. Try to drink less or take an alcohol break .
- Low blood sugar can cause dizziness and lightheadedness. Eat regularly (especially healthy protein and filling whole grains) to keep your blood sugar levels stable.
- Lack of sleep can promote the development of anxiety disorders. Try to keep regular sleep schedules and improve your sleep quality . Regular meditation exercises can help with problems falling asleep .
Where Do Panic Attacks Come From?
The causes of panic attacks are not yet fully understood. However, certain connections can be assumed. The following factors can play a role in the development of panic disorder:
- Genetic predisposition: familial anxiety disorders and neurological factors (functioning of the brain)
- Severe stress: from relationship problems, job loss or financial worries
- Personality Structure: Anxious personalities who are sensitive to negative emotions
What is Panic Disorder?
Panic attacks usually pass after 30 minutes. Some of those affected fear the next attack – and therefore avoid certain everyday situations (gatherings of people, elevators, hospitals, etc.). This fear of fear is typical of panic disorder. The avoidant behavior perpetuates the disorder.
Get rid of panic attacks forever
Heart palpitations and anxiety can be symptoms of a disease – and you can get well again. If you suffer from repeated panic attacks, seek medical advice. This is especially true if the panic doesn’t go away on its own and you can’t get it under control with self-help measures.
Your doctor will first clarify possible physical causes with you. For example, thyroid problems can trigger symptoms of a panic attack. If physical illnesses are ruled out, psychotherapy can help – if necessary in combination with anxiolytics. Panic disorders are easy to treat. In therapy, you learn step by step to first accept and then overcome your fears.
