The panic attacks are a particularly frightening experience for anyone to live. Especially the first time they appear, because it’s something unprecedented. Such episodes occur suddenly and don’t last very long. Equally difficult is the period between the episodes, when people live in constant fear about when they will reappear.

The panic attacks can occur for many reasons. They are usually a symptom that occurs after a difficult period of our life. The accumulation of stress and pressure play a role. Often guilt, perfectionism and the need to please others are behind these attacks.

This disorder affects dramatically the functions of the main glands, heart, lungs, stomach, kidneys, bladder, eyes, intestines, pancreas, and large muscle groups. Hormones and other stimulants, such as adrenaline and epinephrine, fill the cells through the blood circulation. The impulse of man is to run, to get out, to escape or hide.

Symptoms of a panic attack may include:

• Rapid heartbeat
• Shortness of breath, or feeling of suffocation
• Almost paralyzing horror
• Dizziness, vertigo, or nausea
• Severe sweating
• Trembling, shaking, seizures
• Chest pain
• Hot flashes or sudden chills
• Numbness or tingling in the body
• Fear that the sufferer will “go crazy” or “die”

The characteristics of a panic attack are very specific:

• It occurs suddenly without any warning and without any way to end it.
• The level of fear is irrelevant or too disproportionate to the objective reality. It is completely independent of any external threat. It can happen even during sleep.
• It disappears within a few minutes by itself.

An anxiety attack is not really life-threatening, but can be terrifying. The panic disorder often leads to other complications such as phobias, depression, substance abuse, even suicide.

How to stop an anxiety attack:

1. Rate your fear on a scale of zero to ten and watch it go up and down. Don’t identify with the feeling of fear.
2. Notice that when you stop adding your thoughts to the panic attack, it begins to fade.
3. Do breathing exercises during the day. They can prevent the excessive hyperventilation or rapid breathing that often accompanies an attack.
4. Keep a diary of your progress and successes, no matter how small or insignificant they may seem to you. A written record can show proof of your progress. Awareness of what you have achieved will strengthen your self-confidence and create an incentive for you to continue.
5. Express yourself! Talk to a friend or write your thoughts and feelings. Be careful, however, of who you talk to. It is important that the person will listen, but not judge you. It’s a fact that communication reduces stress.
6. Find ways to have fun! Anxiety absorbs too much energy, making people forget how to have fun.
7. Find a phrase that will help you relax and repeat it, taking deep breaths.

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