Understanding Panic and Panic Attacks
We all get worried, nervous, or scared now and then. Maybe you get butterflies in your stomach when heading into an exam for school or an interview for a new job you really want; perhaps you experience “a case of nerves” when you find a mouse in your home or embark on a scary ride at an amusement park. For most people, these types of anxiety are both minor and temporary. However sometimes—and in fact, more often than most people realize—a minor case of anxiety can quickly escalate into panic, the most extreme type of anxiety.
When discussing panic, there are three critical definitions to be aware of:
Panic: Feelings of terror and/or confusion in response to a real or perceived threat.
Panic attack: A sudden, unexpected, and short burst of extreme fear often accompanied by physical distress, usually caused by overwhelming stress and/or a specific trigger.
Panic disorder: Recurrent panic attacks, as well as near-constant anxiety and worry between attacks, to the extent that the panic attacks—and fear of additional panic attacks—interfere with daily functioning.
Panic attacks are surprisingly common; experts estimate that about 30% of the population is likely to experience at least one panic attack in the course of their lifetime. Panic disorder is rarer, likely impacting about 2-3% of the population of the United States. In its most extreme manifestations, panic disorder can significantly interfere with an individual’s ability to live a normal life, as she (panic disorder is more common in woman than men) begins to avoid any situation with the potential to lead to a panic attack. If left untreated, panic disorder can even lead to agoraphobia, in which the individual is unable to leave their home at all.
Symptoms of a Panic Attack
Panic attacks usually come on suddenly and unpredictably, even when precipitated by a known trigger such as a frightening event, place, or memory. They are short in duration, usually lasting anywhere from 5 to 30 minutes. It is not uncommon for people, especially those without a history of panic attacks, to confuse the panic attack with a medical crisis such as a heart attack due to the accompanying physical symptoms.
A panic attack can be both physically and emotionally overwhelming. At the root of the panic attack are feelings of extreme fear and discomfort. Other commonly-experienced sensations of a panic attack may include:
Racing, uncontrollable thoughts
Frightening thoughts (especially thoughts of death)
A sense of losing control or losing a grip on reality
Feeling detached from the body
Shortness of breath, difficulty breathing, or even a sensation of choking
Elevated heart rate, heart palpitations, or chest pain
Nausea
Dizziness or even fainting
Tunnel vision
Trembling
Sensations of numbness in the fingers and toes
Extreme restlessness and need to pace
Muscle tension
Therapy for Panic and Panic Attacks
The good news is that most therapists believe that the emotional triggers at the root of most panic attacks can be identified and treated successfully with therapy. A licensed counselor can, for example, help an individual identify and understand why certain triggers may lead to panic attacks, as well as slowly change the patterns of thinking that may be contributing to severe anxiety and panic. In addition to individual therapy with a trained therapist, support groups led by therapists can also be extremely beneficial.
Therapists can also help manage the symptoms of a panic attack in order to help the sufferer better cope with the symptoms of the panic attacks when they occur. Therapists can help their patients practice relaxation techniques such as controlled breathing and releasing physical tension. Counselors encourage positive and realistic thinking, rather than focusing on negative thinking or overestimating the dangers which can make the attack worse. And in general, therapists can help individuals focus on general stress management to mitigate the damaging effects of anxiety and chronic stress.
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