Fear is a protective mechanism that prevents us from risking our lives and helps us recognize dangers in good time. But fear can also be harmful.A panic disorder manifests itselfthrough a pathological feeling of fear that causes physical discomfort. Those affected are unable to control the panic attack symptoms, which can have an enormous impact on their everyday life. In today's post, we list the most common symptoms of a panic attack and offer several suggestions for what you can do about them.
Panic attack symptoms: cardiac anxiety neurosis
Strange tingling in the heart, racing heart and palpitations usually indicate heart disease. You are tooSymptoms of a heart attack. However, in patients with cardiac anxiety neurosis, the heart is healthy and doctors cannot find a physical cause. The feeling of fear causes the symptoms. As soon as the panic attack is over, the symptoms are also gone.
Heart anxiety neurosis, what to do?Breathing exercises and relaxation exercises can help control feelings of anxiety. Behavioral therapy can contribute to complete recovery in the majority of patients. Sport has a relaxing effect, strengthens the physical feeling and can also have a positive effect on mental health.
Panic attack symptoms: trembling and tingling sensations
The most common symptoms of a panic attack include tingling feelings and trembling. They are the result of the body's “fight or flight” responsetriggered by stressbecomes.
What you can do if you have a panic attack:There are numerous exercises that can relax the muscles. A very effective and simple exercise, for example, is to clench your hands into fists, count to 10 and release them easily. Repeat the exercise 5 to 10 times. Rinsing your face with cold water can also help.
Overcome hyperventilation and shortness of breath in anxiety disorders
Hyperventilation refers to accelerated breathing. The causes of hyperventilation are very different; in anxiety disorders it is usually triggered by a panic attack. Some patients experience shortness of breath and report that they cannot breathe in properly during a panic attack and feel like they are suffocating. This is actually a psychosomatic symptom.
Get rid of panic attacks:Behavioral therapy can really help stop a panic attack and get rid of panic attacks permanently. Patients learn to control their feelings and thoughts. Of course, this doesn't happen overnight; such therapy can take years. However, certain techniques are also learned there that can help with the first signs of a panic attack such as hyperventilation or shortness of breath. One such exercise is, for example, “Stop”. Those affected try to bring the hyperventilation under control by “stopping” the negative thoughts. This way you can reduce the feeling of fear. Other exercises that help include: counting backwards from 1032, counting people on the street, and only counting objects in a selected color.
Panic attack symptoms: What can you do if you feel nauseated and dizzy?
Nausea and dizziness are common symptoms of a panic attack. Not only are they very unpleasant, but they also prevent those affected from calming down and concentrating, thus prolonging the panic attack.
For nausea and dizzinessYou should basically stay where you are. It's best to sit down slowly, then touch the floor with your hands and lean your back against a wall. You should stand as still as possible and do a breathing exercise.
Panic attack: depersonalization and derealization
Everyone has once had the feeling that their thoughts and feelings are “foreign”. However, people who suffer from depersolation constantly perceive their own feelings and thoughts as foreign. Depersonalization is one of the first signs of depression, but also occurs as an accompanying symptom of various anxiety disorders.
While depersonalization refers to the perception of one's own personality, derealization refers to the perception of the environment. People who suffer from derealization appear distant. Their surroundings seem strange and unrealistic and they rarely make contact with others.
Depersonalization and Derealization: What can you do about it?Both depersonalization and derealization can occur suddenly and for a short period of time, which is the case in most patients with panic disorder. However, it can also be another psychological disorder that needs to be treated individually. The therapy consists of a combination of medication and mindfulness exercises. Those affected should definitely see a doctor.
Panic attack and the symptoms afterwards: Sweating
Many sufferers sweat during a panic attack. However, sweating is a symptom that does not simply go away after the panic attack. In this case, too, it is a reaction of the body to the stress.
Panic attack, immediate help for sweating:Some people sweat on their faces, others in their armpits. The sweats come suddenly, which is of course very unpleasant for those affected. In this case, the first thing that helps is a change in diet. Those affected should avoid caffeine and alcohol completely until they have the panic attacks under control. Breathing exercises offer immediate help and relief from a panic attack with heavy sweating. There are different variations: basically you breathe in, then hold your breath briefly and breathe out again. The exercises are repeated until those affected relax.
The fear of death and the fear of losing control
A panic attack is not life-threatening, but it is terrible for those affected. Most patients describe the panic attack as a strong feeling of fear. They often feel like they are going to die. Even if you don't have panic attacks, you feel like you're losing control.
The fear of death and the fear of losing control areSigns of panic disorder, but in most cases they are not the cause. The causes can be very different:
- Some researchers believe that the predisposition to panic disorder can be inherited.
- Who suffers from panic attacks and who is spared also depends on their character. Some people are simply more vulnerable than others.
- Education also plays a role. Parents often want to protect their children from illness. But the children then grow up with the feeling that they cannot control their bodies and have to protect themselves.
Anxiety disorders: possible triggers
In addition to genetic and psychological predisposition, the triggers of panic attacks also play a crucial role. These include:
- Anyone who is exposed to daily stress over a long period of time can develop an anxiety disorder. The brain now has limited capacity and will at some point be overwhelmed with coping and processing stress.
- Repressed feelings can also trigger panic attacks.
- Conflicts with friends, family members and relatives are other possible triggers.
A cure is possible. The earlier the diagnosis is made, the better. The prognosis is favorable. More good news: Panic disorder is usually cured with therapy. Patients may take medication for a short period of time until they have their disorder under control.
Anxiety disorders and depression often go hand in hand. An anxiety disorder can be onetrigger depressionand vice versa – depression can trigger panic attacks. Sport, a daily routine, a healthy life and of course less stress help.
The panic attack symptoms are not so easy to recognize at the beginning. Even more so – most complaints could indicate an illness. That's why you should definitely seek advice from your family doctor if you have any symptoms. As long as no physical causes can be found, you can consult a psychiatrist for a diagnosis. He can also speed up the healing process and give useful tips.
