Panic Anxiety Attacks

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Author:
Dr. Dorothy McCoy

Panic attacks are extremely frightening. Panic sufferers often believe they are having a heart attack and they dash to their physician or end up in an emergency room. Which is exactly what they should do. An accurate diagnosis is the first step in relieving panic attacks. A diagnosis is vital, because panic attacks mimic a number of potentially serious medical conditions. The next step is treatment. No one should have to endure repeated episodes of distressing panic. Furthermore, early treatment may prevent the condition from becoming chronic. Not all panic attacks are created equal. The symptoms are unique to the individual sufferer. However, according to the Diagnostic and Statistical Manual of the American Psychiatric Association, typical symptoms are:

Racing or pounding heart Sweating, flushing or feeling chilled Chest pains or tightness Difficulty getting your breath, or a sense of smothering or choking Dizziness, light-headedness, tingling or numbness Trembling or shaking Nausea or abdominal discomfort Fear of losing control

Sometimes panic attacks appear to come out of the blue without rhyme or reason. This is not true with a phobia, such as agoraphobia, which has a distinctive pattern. Agoraphobics may have an attack in situations from which escape is difficult or embarrassing (i.e., on a bridge, a crowded theater). Someone who is fearful of flying may have a panic attack while entering an airplane, or perhaps, while contemplating a flight. The person could then become frightened by the "idea" of having another panic attack. The panic attack itself becomes the feared event. He or she begins to avoid situations that are associated with the attacks. This can become a distressing pattern from which it is difficult to break free.

Cognitive theorists believe that our thoughts create our anxiety. Consider these examples for a moment. A professional athlete consistently felt his chest constrict and his heart pound whenever he passed through a tunnel. A woman walking her dog in a park, a few blocks from her home, suddenly felt faint. If one were to ask the athlete what he thought immediately before the symptoms began, he might say, "Tunnels can collapse. If this one collapses I will be buried alive. I won't be able to breathe. I will suffocate." As he envisaged potential engineering blunders, a visualization of a collapsing tunnel abruptly flashed through his mind. He gasped for breath.

Let's return to the woman in the park. She might answer, if asked about her thoughts before she felt faint, "I am too far from home to cry out if someone jumped from the bushes and grabbed me. No one would hear me. I could be killed." Simultaneously, she visualized a huge Neanderthal of a man lunging for her. It is very likely that their thoughts and visualizations contributed the material to which they reacted. According to Aaron T. Beck (1976), we can learn to "observe that a thought links the eternal stimulus with the emotional response." In other words, "tunnel" does not signal danger, until the thought "it will collapse" links to it--stimulating the emotional response--anxiety.

As stated previously, panic attack symptoms are frightening. The attacks are especially disturbing when one does not understand why one's body is reacting in such a bizarre manner. A panic attack is an example of one's body doing what it was designed to do, yet, at an inappropriate time. The attacks are part of the body's cautionary or alarm system. It is saying, "Be alert, there is danger, react!" The autonomic nervous system cannot differentiate between a legitimate danger (an 18 wheeler running amuck) and environmental stress "created" by life in the worldwide web century. Heredity, other biological factors, stressful life circumstances, and thought patterns that create needless stress combine to encourage the onset of panic attacks. The specific panic mechanism is unknown. However, be assured researchers are eagerly seeking answers.

Is there any good news? Yes, panic attacks can be, and frequently are, successfully treated. Cognitive-behavioral therapy and medication are commonly the recommended treatments. Anti-anxiety medication works rapidly to relieve distressing symptoms. Cognitive-behavioral therapy contributes tools with which to cope more adaptively, thereby, reducing the likelihood that panic attacks will reoccur. What can you do if you are currently experiencing panic attacks? Here are a few suggestions: - Don't be frightened, panic attacks cannot harm you.

- Write everything you can remember about your attack immediately after it passes (You will gather important information about when, where and under what circumstances your attacks occur.).

-Watch those scary thoughts (The tunnel will not collapse. That is a safer bet than the lottery.).

- Repeat to yourself, "I will not look crazy, collapse, die or lose control."

- Try breathing deeply. Breathe in through your nose, hold it a few seconds, and then breathe out through your mouth. We tend to breathe in shallow, rapid little breaths when we are anxious, which can exacerbate the problem.

- Get professional help. Panic attacks are not an infrequent stress reaction. Panic sufferers have an abundance of company. According to the National Institute of Mental Health, approximately 3 million Americans will have panic disorder at some time during their lives.

Copyright, Dr. Dorothy McCoy (2005)

About the Author Dr. Dorothy McCoy, Columbia, SC USA http://www.police-stress.com Learn more about panic attack, anxiety, stress, therapy Dr.McCoy is a writer, psychotherapist and police consultant. Two of her books (The Ultimate Book of Personality Tests and From Shyness to Social Butterfly)have been published and three other books will be released in the next few months. She can be contacted at drmccoy86@aol.com

A Quick Note From The Publisher... If you like the article above, you may be interested in the following article which is also related to Panic Attacks... How to Effectively Dealing With Panic Attacks Learning how to deal with panic attacks is a good thing to know because even with effective medical treatment, there is still a chance that patients could experience the occasional attack. There is also an added benefit to learning how to deal with panic attacks. By effectively dealing with panic attacks, patients might even be able to head off an attack. Relaxation techniques are one effective way to deal with panic attacks. Use of meditation, muscle relaxation, visualization (guided imagery) and relaxed breathing are all relaxation techniques that can help patients deal with panic attacks. In order to make the most of relaxation techniques as a way to deal with panic attacks, you should relax both your body and mind. True relaxation is an internal action of peacefulness. Learning true relaxation techniques as a way to deal with panic attacks can help deal with panic attack symptoms like headaches, hyperventilation, and teeth clenching. To relax begin by blocking out the world and concentrating on your body. Get into a comfortable position and close your eyes. Let your jaw drop and keep your eyelids relaxed and heavy, but not tightly closed. Use concentration to mentally scan your body and begin the relaxation process that will help you deal with panic attacks. Begin with your toes, work up through your legs, buttocks, torso, arms, hands, fingers, neck and head. As you focus on each individual part, imagine your tension melting away. Next tighten your relaxed muscles in each section of the body for a count of five or more. Relax those muscles and move to another muscle section. As you do this let the thoughts go through your mind (sometimes it’s very difficult to block them), but don’t focus on them. Tell yourself you’re relaxed and calm and perfectly at piece....