A Little More on Panic Attacks

Okay, so over the last week, I have had three panic attack episodes. What in the world is going on with me? Since the subject is on my mind, though . . . I thought I would write some more on it.

 

About 5% of the population will experience panic attacks during their lifetimes. Panic attacks are more common than people think, but there are ways of dealing with them.

 

A panic attack is a sudden surge of overwhelming anxiety and fear. Your heart pounds and you can't breathe. You feel dizzy and sick to your stomach. You may even feel like you're dying or going crazy. It is far more intense than the feeling of being "stressed out" that most people experience. Granted, my recent episodes haven’t been bad. I have felt some constriction in my chest and what I describe as jitteriness. But I have had full on panic attacks. The first of which was when I was in the 4th grade, in gym class. My teacher just set me to the side and let me relax.

My second panic attack, however, is a situation that I will never forget. I was in the 6th grade. It was during breakfast. I had two separate groups of friends and for some reason those groups were fighting. They were trying to make me choose sides and I refused. Suddenly, I couldn't breathe! My mouth, nose, and chin felt numb or as if they were vibrating. I couldn't catch my breath. I felt like I was dying. Of course, the teachers in the room thought I was chocking on some food. Once they realized that I wasn't, they took me down to the nurse’s office. That nurse helped me more than she could ever have imagined. She taught me how to breathe from my diaphragm to calm down. Since that day, I have never had a panic attack quite that severe. I have usually been able to control them with just breathing. I could list on one hand how many full on panic attacks I have had since then. Normally, I can feel the hyperventilating coming on and calm myself down.

Lately, my attacks have not been so severe. They have been comparatively quite mild. They are more of a jittery feeling (sort of like when I was on steroids for my back) and a constriction in my chest. Then I start getting anxious and worried that I am going to have an attack, but I can identify it, breathe, and control it. Two out of my three recent attacks have had seemingly no prompting. They have occurred at work (and no, I haven't been under a lot of stress at work) and right around lunch time.

In my research, I have found that in many cases, panic attacks strike out of the blue, without any warning. Often, there is no clear reason for the attack. They may even occur when you're relaxed or asleep. Recurrent panic attacks, however, are often triggered by a specific situation. Usually, the panic-inducing situation is one in which you feel endangered and unable to escape. You may experience one or more panic attacks, yet be otherwise perfectly happy and healthy. Or your panic attacks may occur as part of another disorder, such as panic disorder, social phobia, or depression.

Now, I know that I have depression. I have suffered with (and actually been diagnosed with) PTSD for 16 years now. Some days are worse than others, but over the last 20 years, I have only experienced five panic attacks that I couldn't control completely. Those are pretty good odds, I think.

A full-blown panic attack includes a combination of the following signs and symptoms:

* Shortness of breath or hyperventilation, feeling as though you "can't get enough air"

* Heart palpitations or a racing heartbeat

* Chest pain or discomfort

* Trembling or shaking

* Choking feeling

* Feeling unreal or detached from your surroundings

* Sweating

* Nausea or upset stomach

* Feeling dizzy, light-headed, or faint

* Numbness or tingling sensations

* Hot or cold flashes

* Fear of dying, losing control, or going crazy

* Terror that is almost paralyzing

* Tingling in fingers or toes ("pins and needles")

Most of the symptoms of a panic attack are physical, and many times these symptoms are so severe that people think they’re having a heart attack.

Although the exact causes of panic attacks and panic disorder are unclear, the tendency to have panic attacks runs in families. But, I wonder if it's genetic or learned from one generation to another. You know, the way a parent can pass their fear of something onto their child. There is evidence that the tendency to have panic attacks can sometimes be inherited. However, there is also evidence that panic may be a learned response and that the attacks can be initiated in otherwise healthy people simply given the right set of circumstances.

There does appear to be a connection with major life transitions in the occurrence of panic attacks. If that is what is causing mine, then I have one of two theories.

Theory No. 1

Now that my family and house are safe, I can relax enough to feel all the emotions that I buried while I was driven to action during the last year. (Those who follow know that I have fought a foreclosure, gone through bankruptcy, and fought to keep my family together, all over the last 11 months.)

How could this not be worth it?

Theory No. 2

The hubby and I want to have another kid. We are considering resurrecting this dream from the ashes of my craziness. (Not saying that we are trying or anything, but we are opening that door back up.) If that decision and my drive to see a goal reached once it's actually set is the reason for these minor attacks, then I say . . . It's well worth it. Everyone knows I want another kid.

Panic attacks can also be caused by medical conditions and other physical causes. If you’re suffering from symptoms of panic, it’s important to see a doctor to rule out medical problems.

Now, I use breathing to control my panic attacks. The most effective form of treatment for those suffering panic attacks, however, is counseling. Seek the help/advice of a professional if you are suffering panic attacks.

When it comes to panic attacks, professional treatment and therapy can make a big difference. But there are many things you can do to help yourself, too:

* Learn about panic. Simply knowing more about panic can go a long way toward relieving your distress.

* Avoid smoking and caffeine. Smoking and caffeine can provoke panic attacks in people who are susceptible. (I am so not giving up my morning coffee!)

* Learn how to control your breathing. Deep breathing 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.

* Practice relaxation techniques. When practiced regularly, activities such as yoga, meditation, and progressive muscle relaxation strengthen the body's relaxation response.

If there is one thing that I have learned in my life, it's that knowledge is power. If you think you suffer panic attacks, talk to your doctor and seek treatment. Even just knowing that you are susceptible to panic attacks can empower you to control them.