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How to Get Over a Panic Attack

At some point in our lives each one of us can suffer from a panic attack. Sudden panic attacks can be very disturbing, with symptoms that resemble those of a heart attack, although the physical effects are not severe. A panic attack usually last about 3 minutes but in some cases about 10 minutes are necessary for full recovery.


Panic attacks are usually defined as being episodes of overwhelming fear that develop for no apparent reasons accompanied by severe physical symptoms. Panic attacks usually fade without any medical assistance. It is estimated that about 5% of the world's population will suffer from panic attacks at some point in life. Most people experience only a few episodes of panic attack during their lifetime while others who have frequent panic attacks usually suffer from panic disorder.

Causes and Symptoms

The causes of panic attacks are usually psychological. Significant personal losses such as ending a romantic relationship, significant life changes, anxiety, lack of assertiveness or various phobias are usually the culprits that affect the mind and body causing panic attacks. Heredity also plays a role in the development of panic attack. An oversensitivity to stimulants such as coffee and alcohol can lead to more frequent panic attacks.

A combination of symptoms can announce a panic attack. Symptoms such as rapid heart rate,chest pain, shortness of breath,sweating, trembling, hyperventilation, dizziness, nausea, hot flashes, choking sensation, trouble swallowing,abdominal pain are usually experience by the person who has a panic attack. Panic attacks should be diagnosed in order to rule out more serious conditions with similar symptoms.

Dealing with panic attacks

Panic attacks might seem severe but they can seriously interfere with our life quality. Panic attack scan cause the person who experiences them a great deal of embarrassment and can have a devastating effect over a person's self-esteem. Fortunately, several solutions exist to get over a panic attack. Avoiding stimulants, using relaxation techniques or meditation, deep breathing and yoga can prove to be very beneficial for people suffering from panic attack.

Try the following technique when experiencing a panic attack: try relaxing your shoulders and then progressively try to relax all large group muscles and slow down your breathing or try breathing in a paper bag if you think it might be useful. There are many mixed review about the paper bag method but many doctors do not recommend this method as it might worsen the symptoms.

The most important thing is taking control of your body because after taking control of your body calming yourself becomes a lot easier.

Avoiding the situations that trigger panic attacks might seem like the best answer yet it not entirely possible nor desirable. While medication is available for treating severe panic attacks, treating the psychological causes is usually more effective A long term approach is generally the best and it usually involves overcoming the phobias that trigger the physiological response.

Working on improving ourselves is another long term solution that can help minimize the frequency of panic attacks or maybe even make them disappear all together. Only by learning to control our feelings we can entirely eliminate panic attacks.

Cognitive behavioral therapy has proven to be the most effective method of eliminating panic attack. Psychological counseling can help the individual acknowledge and overcome the feelings of embarrassment and get over the fears that trigger the panic attacks.



Tags: how to get over a panic attack, how to get rid of panic attacks, panic attack causes, panic attack symptoms, panic attack treatment, panic attack, panic disorders, mind and body, beauty and health


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