Anxiety and panic attacks can be a very frightening experience, particularly since an episode's onset is often sudden and severe. Anxiety attack symptoms are managed with medication and with behavioral and cognitive techniques, says Ann Janes, Director of Clinical Services at McLean County, Illinois Center for Human Services.
Symptoms of Anxiety and Panic Attacks
Panic and anxiety attacks have a sudden onset and are very severe, according to AnxietyPanic.com.
Symptoms of these intense episodes, which are often mistaken for heart attacks, can include:
- rapid heart rate and/or heart palpitations
- chest pains
- difficulty breathing, lightheadedness or feeling as though you can't catch your breath
- terror, extreme fear and distress
- dizziness or shakiness
- nausea
- trembling, shaking or sudden chills
- sweating
- hot flashes
- a tingling "pins and needles" sensation in your fingers and/or toes
- fears that you are going to go crazy, about to die
Anyone experiencing one or more of these symptoms should call his doctor immediately or seek help from emergency services by dialing 911. Do not practice cognitive or behavioral techniques until you have received a diagnosis of panic or anxiety disorder and treatment from a trained professional, Janes recommends.
Cognitive Behavioral Therapy for Anxiety and Panic Attacks
"Cognitive behavioral therapy is generally viewed as the most effective form of treatment for panic attacks, panic disorder, and agoraphobia," according to HelpGuide.org.
The site also indicates that "Cognitive behavioral therapy focuses on the thinking patterns and behaviors that are sustaining or triggering the panic attacks. It helps you look at your fears in a more realistic light."
Panic Attacks and the Fear of a Heart Attack
During a panic attack, many patients believe that they're experiencing a heart attack; this can heighten the individual's sense of fear, anxiety and panic, thereby intensifying the symptoms. Some patients find it reassuring to perform a simple exercise that enables some panic attack sufferers to regain control.
Begin by taking the thumb and forefinger of one hand and squeeze the thumbnail of the other hand. The skin under the nail will turn white and then almost instantly pink again because the peripheral circulation is normal; this suggests that the individual is not actually experiencing a heart attack. According to Janes, paramedics perform this test as they assess potential heart attack patients. This exercise provides empirical evidence that counters the false belief that one is experiencing a heart attack.
Some patients find it reassuring to repeat phrases like “I am alive.” Squeeze the thumb and repeat “I am alive” as many times as necessary to in order to vanquish the idea that death is imminent.
Breathe Deeply to Calm Down After a Panic Attack
"Hyperventilation brings on many sensations (such as lightheadedness and tightness of the chest) that occur during a panic attack. Deep breathing, on the other hand, can relieve the symptoms of panic. By learning to control your breathing, you develop a coping skill that you can use to calm yourself down when you begin to feel anxious. If you know how to control your breathing, you are also less likely to create the very sensations that you are afraid of," according to HelpGuide.org.
Alternate nostril breathing techniques such as those utilized in yoga can serve as a very powerful and calming technique. According to Janes, the mind follows the body; and how you are thinking and feeling follows what you are doing with your body.
Sit is a quiet place. Put both feet on the floor, relax your shoulders and try and keep you body relatively straight. Don't worry too much about your posture, because a panic attack is an emergency.
Use the thumb and ring finger of the right hand. Gently clamp the right nostril shut with the thumb and inhale powerfully and deeply through the left nostril to a slow mental count of five. Clamp the right nostril with the ring finger and release the left nostril. Exhale powerfully and deeply through the right nostril to a slow mental count of five. Breathe in to a slow count of five through the right nostril. Clamp the right nostril and release the left nostril. Exhale though the left nostril. Inhale though the left nostril, thus beginning another round of breathing. Perform at least five rounds of this controlled breathing method.
This technique restores the oxygen level in the bloodstream and alleviates some of the symptoms of an anxiety or panic attack, according to Janes. Some find alternate nostril breathing to be fairly simple; it can be helpful to practice the method beforehand.
Blow Out "Birthday Candles" for Relief of Labored Breathing
According to Janes, much of the distress during a panic attack is the result of labored breathing. A simple breathing exercise can help anxiety sufferers to regain control of breathing during an episode.
Begin by taking a huge breath in through the mouth. Let the breath fill the entire belly and lungs. Then, purse lips and forcefully blow out imaginary birthday candles in front of you. Entirely empty the lungs of air. Repeat at least five times. This simple technique opens up constricted airways and helps alleviate difficulty breathing.
Cognitive and Behavioral Techniques May Not Be Enough
Living with and controlling anxiety and panic attacks can be very difficult. Simple behavioral and cognitive techniques can help patients during a panic attack, but individuals who have been diagnosed with panic disorder or anxiety attacks may need medication as well, according to Janes. She recommends consulting a qualified medical professional for treatment of anxiety and panic attack symptoms.
Sources:
Ann Janes, Licensed Clinical Social Worker, Director of Clinical Services, McLean County, Illinois, Center for Human Services.
"PAD Knows No Borders Signs, Symptoms and Causes of Panic Attacks," AnxietyPanic.com.
"Panic Attacks and Panic Disorder Symptoms, Causes and Treatments," HelpGuide.org.
Rothwell Polk - Rothwell C. Polk, Jr. is a sixty-one-year-old living in Englewood, Colorado.. His interests include independent living, community and ...
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