Fight or Flight: Dealing with Panic Attacks

by Joanna

Most people have fears they are aware of, myself included.  In fact, I am downright terrified of heights!  And you know what? It’s completely normal to have a few fears!  However, some people (about six percent of the US population, actually) find themselves dealing with a different, much more extreme, panicked reaction.  These are called panic attacks, and they usually occur without triggers.

Panic attacks can be scary. It’s not known what causes them but it is a real medical condition.  They usually happen suddenly, with your brain sending signals to your body that release adrenaline and cortisol, triggering a “fight or flight” feeling.  

Symptoms can include:

• Sweating
• Shaking or trembling
• Dizziness
• Chest pain
• Discomfort
• Chills or hot flashes
• Shortness of breath
• Headache
• Fear of dying
• Feeling of choking


Some symptoms can be managed with medication, but there are also some self-care suggestions from experts.

Have a plan
Be conscious of symptoms and know what they are.  It might be helpful to try to keep a log of what the situation surrounding the panic attack, how long it lasted and the symptoms you experienced.  Keeping this information will also be helpful should you decide to seek the advice of a professional. 

Find support
Friends of family members who do not experience panic attacks may not know what you are going through.  Join a support group with others who are experiencing the same things you are.

Things to avoid
Avoid caffeine, alcohol, illicit drugs and smoking which can worsen panic attacks

Things to do
Be physically active with aerobic activity which may calm your mood.  Practice relaxation techniques and stress management such as yoga or meditation.  Get plenty sleep.

Research is still being done about panic attacks.  Seek medical advice if panic attacks are frequent.  It may be panic disorder which is more serious.

 


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