You feel like you might be dying: your chest hurts; you're shaking; it's hard to breathe. It actually feels like a heart attack--but it could be an anxiety attack, or panic attack. The stress of a panic attack can be difficult to cope with and complicated to treat, advises the National Institutes of Health. But you can take steps to relieve the panic with treatment and lifestyle changes, including careful monitoring of your caffeine intake.
Symptoms
The sudden, scary symptoms of a panic attack may indicate an underlying panic disorder, according to the National Alliance on Mental Illness. Doctors initially will want to rule out other possible conditions, the alliance advises. You might be diagnosed with panic disorder if you have recurrent attacks with at least four of these symptoms: hot or cold flashes, sweating, chest pains, racing heart, difficulty breathing, trembling, faintness, numbness, nausea, disorientation, feeling of being choked or smothered, and feeling that you are dying or losing your mind.
Complications
The National Institute of Mental Health advises that it's important to seek help with panic attacks before they develop into a disabling disorder such as agoraphobia, in which people are afraid to leave their homes. Panic attacks can be disabling and stressful in themselves, since they can strike suddenly--even during sleep. And panic disorder can be complicated by depression, as well as by addiction when people try to cope with their anxiety with drugs or alcohol.
Treatment
As you seek help with your panic attacks, understand that treatment may take six to nine months or more, advises the American Academy of Family Physicians. Common strategies may include antidepressant medication, substance abuse counseling, behavioral therapy and stress-management and relaxation techniques. According to the National Institutes of Health, lifestyle changes also can help, including avoiding alcohol and stimulants such as caffeine.
Caffeine's Role
Much as you may enjoy the jolt of coffee, tea or caffeinated cola, caffeine can contribute to your anxiety by elevating your heart rate, blood pressure and levels of stress hormones. Researchers at the Duke University Medical Center found that caffeine amplified stress even among regular coffee drinkers. The National Alliance on Mental Illness advises people with panic disorder to use caffeine only moderately, and the National Institutes of Health recommends that they limit caffeine or avoid it altogether.
Coping Tips
Besides monitoring your caffeine intake, other healthy habits can help you conquer your panic attacks, advises the National Alliance on Mental Illness. These include maintaining a balanced diet, getting regular exercise and analyzing the situations that make you anxious. Up to 5 percent of Americans have panic disorder, so you are not alone in your efforts to cope with it. According to the National Institutes of Health, most people who receive both medication and behavioral therapy find that their condition improves rapidly.
References
- National Institutes of Health: Panic Disorcer
- National Institute on Mental Health: Panic Disorcer
- National Alliance on Mental Illness: Panic Disorder
- American Academy of Family Physicians: Panic Attacks, Panic Disorder and Agoraphobia
- Duke Medicine: Caffeine's Effects Are Long-Lasting and Compound Stress
