Panic attacks (PA) are clearly defined, sudden periods of a sense of impending disaster, fear, or terror, accompanied by a feeling of imminent death. 10–12% of women have experienced at least one panic attack in the past 12 months.
Panic attacks have the following symptoms:
* a feeling of doom and fear of death;
* fear of losing one's mind;
* difficulty breathing and dry mouth;
* severe headaches and dizziness;
* increased sweating;
* nausea;
* rapid heartbeat;
* weakness and numbness in the limbs (legs feeling like cotton wool);
* a feeling of losing control and of what's happening around you feeling unreal;
* tremor.
- Spontaneous. They occur unexpectedly.
- Anticipated. Often predicted in advance. “As soon as my husband leaves, it will start.” “I'll get on the bus and it will happen.”
- Situational (phobias).
- Domestic violence, family drama
- Genetic thyroid hyperfunction
- Mitral valve prolapse
- Genetics
- Personality type
- Rapid heartbeat and shallow breathing.
Some simple educational knowledge can help you with this: during anxiety, fear, and panic, the adrenal glands release adrenaline. Adrenaline puts the body into a state of heightened readiness for action. This is exactly why we experience the symptoms listed above. Tell yourself that you are not losing your mind. You will not die. It is simply a chemical process in the body. The main thing is not to lose your composure, and to start taking action.
1. Abdominal breathing — breathing with your belly. Sit down, inhale slowly, exhale slowly. 10 times.
2. Progressive muscle relaxation.
3. Physical activity and exercise burn off excess adrenaline. Do squats. If possible, go for a run. If you're at home, run in place.
4. Go outside for fresh air. Open a window. Let more oxygen reach your brain.
5. Accept your anxiety and fear, and its level will drop. The more you fight it, the more anxious you will become.
Remember that a panic attack lasts no more than 3–15 minutes. It is a temporary state. You will not lose your mind and you will not die!
Expect the best. What you fear most rarely actually happens. However, don't be surprised the next time you experience a panic attack or fear. Instead — surprise yourself with how well you handle it.
God Himself comforts us in the Bible:
“Fear thou not; for I am with thee: be not dismayed; for I am thy God: I will strengthen thee; yea, I will help thee; yea, I will uphold thee with the right hand of my righteousness.” Isaiah 41:10
If you experience panic attacks — reach out for help to professionals who specialize in these problems. I would be glad to be of help to you.
