Anxiety is a normal emotion that everyone experiences at least sometimes. For some, however, anxiety can cause panic attacks, episodes of intense fear that cause physical symptoms including fainting, dizziness, increased heart rate, chest pain, sweating and nausea. Some people experience only one panic attack in their lifetimes, but for others, the episodes are recurrent and disrupt their lives.
Time Line of a Panic Attack
Panic attacks often come on suddenly without warning. In general, they last 10 to 20 minutes, MedlinePlus reports. Once the attack ends, most symptoms will dissipate. However, you may continue to experience some symptoms for up to a few hours after the attack ends.
Psychological Therapy
People who suffer from panic attacks or panic disorders often benefit from receiving psychological therapy or counseling. The treatment helps patients understand the disorder and learn to recognize and cope with the attacks. Cognitive behavioral therapy most often is used. The therapy helps patients learn the patterns and behaviors of the attacks as well as triggers that cause you to experience anxiety in the first place.
Breathing and Relaxation
Practicing breathing and relaxation techniques can also help you avoid or get through panic attacks more quickly. In particular, diaphragmatic breathing, or belly breathing, can help because you get more oxygen while using less energy, the University of Maryland Medical Center reports. To practice belly breathing, place one hand on your chest and another on your abdomen just above your waist. Take a deep breath through your nose and make note of whether the hand on your chest or belly is moving. When you are practicing belly breathing, it is your abdomen that should expand, not your chest.
Other Treatment Ideas
Many options exist for treating people who suffer from panic disorder. Several prescription medications have proven effective in many patients, including many kinds of antidepressants. Aerobic activity can also help because you may find it calming and relaxing. You should also get ample rest and avoid alcohol, drugs and caffeine, which can exacerbate anxiety. Also consider joining a support group, which can help you see you are not alone.
