PANIC ATTACK and Stress Therapy Warwickshire
Panic Attack Symptoms
Panic attacks involve sudden feelings of terror that strike without warning. These episodes can occur at any time, even during sleep. People experiencing a panic attack may believe they are having a heart attack or they are dying or going crazy. The fear and terror that a person experiences during a panic attack are not in proportion to the true situation and may be unrelated to what is happening around them. Most people with panic attacks experience several of the following symptoms:
"Racing" heart
Feeling weak, faint, or dizzy
Tingling or numbness in the hands and fingers
Sense of terror, or impending doom or death
Feeling sweaty or having chills
Chest pains
Breathing difficulties
Feeling a loss of control
Panic attacks are generally brief, lasting less than 10 minutes, although some of the symptoms may persist for a longer time. People who have had one panic attack are at greater risk for having subsequent panic attacks than those who have never experienced a panic attack. When the attacks occur repeatedly, and there is worry about having more episodes, a person is considered to have a condition known as panic disorder.
What is a panic attack?
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Hundreds of thousands of years ago a panic attack was a very useful thing. We led much more physically challenging and dangerous lives then. We didn't have sharp teeth or claws and so we had to be able to react very quickly to a threat.
And in those days there were two simple choices. We could either run or, if desperate enough, we could fight. In this case, a panic attack is called the 'Fight or Flight' response. You may well have heard of it.
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The Fight or Flight Response (or Panic Attack!)
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The ability to quickly become very scared is what kept people alive in primitive times.
This ability can be seen as one of the most important parts of our make-up - a highly efficient survival response for dangerous times. Back then, threats were simple and straight forward but often very dangerous - a wild animal, or member of an enemy tribe for instance.
Now in modern times we are still 'threatened', but most of these threats are non-physical. Your body, however, still responds as if they are.
For example: It is a 'threat' to be bullied at work, to lose one's job, to have a relationship end or to get behind on mortgage re-payments.
However, sometimes the ancient part of the brain responds to these kinds of threats as if they were immediately physical rather than social or economical so that the fight/flight response 'goes off'inappropriately.
So, what is intended as an essential safety system in the body and mind begins to get in the way in every day modern life.
Luckily, we can now 're-train' the panic response so that it assumes its rightful place.
Physical threats could come about very suddenly in primitive times so humans had to respond very fast to have a chance of survival.
That is why the mind of a human being can trigger a panic attack fast and unconsciously. *This is highly important.* People who suffer panic attacks often report that "they come from nowhere" and this is an essential part of the fight or flight response.
"Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety."
He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, don't leave the situation until the anxiety has subsided."
"Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
The Panic Attack : Faster Than the Speed of Thought
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If you are in a threatening situation and you have to *think* before getting the hormonal changes associated with the flight or fight response, it may well be too late.
Alternatively, you might make the wrong choice, so the unconscious part of our mind takes care of it. And of course, in a survival situation, it is better to respond as if danger is present when it's not, rather than the other way round.
Much safer to err on the side of caution!
[In case you're wondering what the 'unconscious mind' is : Processes such as digestion, blood pressure and body temperature are controlled and monitored by the brain. These functions generally occur outside of awareness. A panic attack is controlled largely unconsciously, hence the feeling that they 'come from nowhere'.]
If it is unclear how this relates to a panic attack in a supermarket, or in the street, then bear with me - all will become clear. So, we've talked about the evolutionary reasons for panic, but what is actually happening to the body during a panic attack? Why does it feel so strange?
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What happens during a panic attack?
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Well, several things happen as your body alters its priorities from long term survival to emergency short term survival. In response to the release of hormones such as adrenaline, your blood pressure increases and breathing speeds up preparing you for muscular effort.
Your legs may shake as they are prepared for running; your hands may shake as the large muscles of your arms are prepared to fight. Your palms and feet may become sweaty to give you better grip.
Blood is shunted away from the stomach to the major muscle groups where it will be used during an emergency. This is why people who experience regular stress often have digestive problems: blood is constantly being pumped to areas other than the stomach.
Other changes that occur during a panic attack, or fight or flight response are that the pupils dilate to let in more light, so we can gain more information about the situation. You may also feel like vomiting or defecating, which too can be seen to have survival value. If you vomit or defecate then you will be lighter to run from an attacker and are less appetising as a potential meal.
Remember... all these responses have survival value in the sort of circumstances that they originally evolved for. So why is it that so many of us experience a panic attack in a comparably safe modern environment?
"If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis.
Breathing exercise for panic attacks
If you’re breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:
Breathe in as slowly, deeply and gently as you can, through your nose.
Breathe out slowly, deeply and gently through your mouth.
Some people find it helpful to count steadily from one to five on each in-breath and each out-breath.
Close your eyes and focus on your breathing.
You should start to feel better in a few minutes. You may feel tired afterwards.
If you feel constantly stressed and anxious, particularly about when your next panic attack may be, you may have panic disorder.
People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces (agoraphobia).
Control and break free from panic attacks
Call Stuart - 07825 599340
stuart@hypnotherapy4freedom.com
www.hypnotherapy4freedom.com
