Today's fast pace of life, constant stress and an abundance of information can create a feeling of anxiety, and sometimes it can manifest itself as panic attacks.

Perhaps you yourself have experienced this scary feeling or know someone who has experienced it. Perhaps you have been in a situation where suddenly your heart starts beating faster, your breath becomes shallow, and the thought arises in your mind: "What is happening to me?" In this article, we will delve deeper into the nature of panic attacks, their causes, symptoms, and most importantly, how to deal with them. We'll also look at real-life examples, myths and truths, and provide practical tips and resources.

What are panic attacks?

Definition of panic attack

A panic attack is a sudden and intense feeling of fear or discomfort that peaks within minutes. It is like a storm that comes unexpectedly and with great force, often for no apparent reason. This feeling can be so strong that a person thinks they are having a heart attack, losing their mind, or even dying.

The most common symptoms

Physical symptoms

• Palpitations and fast heart rate: the heart beats so fast and hard that it feels like it will jump out of the chest.
• Sweating: Sudden and intense sweating, even when the ambient temperature is low.
• Chills or tremors: uncontrollable body tremors or muscle twitching.
• Shortness of breath: feeling of not being able to fully inhale or exhale, as of a heavy weight on the chest.
• Feeling of suffocation: throat seems constricted, difficulty in swallowing.
• Chest pain or discomfort: pressure or stabbing pain that may suggest a heart attack.
• Nausea or stomach pain: an unpleasant feeling in the stomach that may make you want to vomit.
• Dizziness, light-headedness or feeling faint: environment seems unstable, difficult to keep balance.
• Hot flashes or chills: sudden changes in body temperature sensation.

Psychological symptoms

• Intense fear: unreasonable feeling that something terrible is going to happen.
• Feeling of alienation (depersonalization): as if you are separated from yourself or observing yourself from the outside.
• Fear of losing control or losing your mind: worry that you may do something inadequate or that your mind will "break".
• Fear of dying: a feeling that the body or mind may stop working.

How are they different from general anxiety?

Generalized anxiety is a long-lasting and persistent feeling of unease that can be present almost all the time. Panic attacks, on the other hand, are short-lived but very intense episodes that can appear suddenly and without warning. They can be isolated or recur, forming a panic disorder.

Causes of panic attacks

Panic attacks can be caused by a variety of factors, and often the cause is explained by a combination of several reasons.

Biological factors

Genetic predisposition

Studies suggests that panic attacks and anxiety disorders may be hereditary. If one of your close relatives has experienced similar symptoms, there is a greater chance that you can also face it.

Brain chemistry

Neurotransmitters such as serotonin, norepinephrine, and gamma-aminobutyric acid (GABA) are responsible for regulating mood, anxiety, and stress. An imbalance in the levels of these substances can contribute to panic attacks. Some people may be more sensitive to changes in brain chemistry that make them more susceptible to anxiety.

Psychological factors

Impact of stress

Prolonged stress can deplete the body's and mind's resources, making us more susceptible to anxiety and panic attacks. Chronic stress can come from work overload, financial difficulties, relationship problems, or other life challenges.

Traumatic experiences

Trauma such as accidents, illness, loss of loved ones or violence can leave deep emotional scars. Such experiences can lead to post-traumatic stress disorder (PTSD), which is often associated with panic attacks.

Personality traits

People with certain personality traits, such as a tendency toward perfectionism, an exaggerated sense of responsibility, or low self-esteem, may be more prone to anxiety and panic attacks.

Environmental factors

Lifestyle and habits

• Insufficient sleep: Lack of sleep can cause hormonal changes that increase anxiety.
• Poor diet: Excessive consumption of sugar, caffeine or alcohol can contribute to anxiety symptoms.
• Physical inactivity: Lack of exercise can affect mood and energy levels.

Social environment

• Social isolation: lack of support from friends and family can make a person feel lonely and vulnerable.
• Relationship tension: conflicts with loved ones or work colleagues can cause additional stress.
• Cultural and social pressures: societal expectations and norms can create a sense of having to meet certain standards, which can be a source of stress.

Impact on daily life

Panic attacks can significantly affect different areas of life, reducing the quality of life and creating new challenges.

Physical health

• Chronic fatigue: constant anxiety can deplete energy reserves.
• Sleep disorders: Difficulty falling asleep or waking up frequently at night.
• Headaches and migraines: Stress can cause tension headaches.
• Digestive disorders: Anxiety can affect the digestive system, causing stomach aches or other problems.
• Weakening of the immune system: prolonged stress can reduce the body's ability to fight disease.

Spiritual well-being

• Depression: a constant feeling of fear can lead to hopelessness and sadness.
• Reduced self-confidence: feeling unable to control your life.
• Apathy: Loses interest in activities that used to bring pleasure.

Relationships and social life

• Social avoidance: fear of seizures, a person may refuse social activities.
• Conflicts in relationships: misunderstanding on the part of loved ones can cause tension.
• Loneliness: Isolation can lead to the feeling that no one understands or can help.

Work and productivity

• Difficulty concentrating: Anxiety can make it difficult to stay focused.
• Reduced efficiency: completing sarba tasks requires more time and effort.
• Problems with colleagues: Stress can affect communication and cooperation.
• Inhibition of career growth: afraid of new responsibilities or challenges.

How to deal with panic attacks

Although panic attacks can be scary, there are many ways to deal with them and even prevent them from happening.

Ambulance techniques

Breathing exercises

Deep breathing:

1. Find a quiet place where you can sit or lie down.
2. Inhale slowly through the nose, counting to four.
3. Hold your breath for four seconds.
4. Exhale slowly through the mouth, counting to four.
5. Repeat this cycle several times until you feel calmer.

Breathing exercises help calm the nervous system and restore a sense of control over the body.

Focusing attention

"5-4-3-2-1" technique:

1. 5 things you see: look around and name five things.
2. 4 things you can touch: tap on four different textures.
3. 3 things you hear: pay attention to the three sounds around you.
4. 2 things to smell: -pay attention to two smells.
5. 1 thing you can taste: focus on the taste in your mouth or eat a little bit.

This technique helps to bring you back to the present and distracts you from anxious thoughts.

Muscle relaxation

Progressive muscle relaxation:

1. Starting from the feet, tense the muscles for 5 seconds.
2. Release the muscles and feel the relaxation.
3. Move up the body, repeating this process with each muscle group.

This technique helps to release tension and calm the body.

Long-term strategies

Regular physical activity

Physical activity, such as running, yoga, swimming or dancing, helps release endorphins - the "happy hormones". They improve mood, reduce stress and improve sleep.

An example: a person starting yoga may find that regular practice helps them feel more balanced and calm, becoming an integral part of their daily routine.

Mindfulness and meditation

Meditation and mindfulness practices help train the mind to stay in the present rather than wandering anxious thoughts about the past or future.

• A short meditation: find a quieter place, close your eyes and focus on your breath.
• Awareness walks: while walking, focus on the rhythm of your steps, surrounding sounds and sensations.
• Conscious eating: pay attention to taste, texture and smell when eating.

Cognitive behavioral therapy (CBT) for self-help

CBT is a form of therapy that helps identify and change negative thought patterns. Some CBT principles can also be applied independently:

• Diary of thoughts: write down negative thoughts and look for alternative ways to interpret them.
• Substitution of call names: for example, replace "I can't" with "I'll try."

Lifestyle changes

The role of nutrition

• Reduce your caffeine consumption: Coffee, tea and energy drinks can increase anxiety.
• Thicken your diet with nutritious products: fruits, vegetables, whole grains and protein.
• Regular meals: Eat regularly to maintain stable blood sugar levels.

The meaning of sleep

• Creates a sleep mode: go to bed and wake up at the same time.
• Avoid screens before bed: Blue light can interfere with the release of sleep hormones.
• Creates a peaceful environment: make sure the bedroom is quiet, dark and cool.

Stress reduction

• Time management: Make lists and prioritize tasks to reduce overload.
• Hobbies and leisure: find time for activities that bring you joy and relaxation.
• Social support: share your feelings with friends or family.

When to seek professional help

If panic attacks begin to affect your daily life and well-being, it is important to seek professional help.

Signals that help is needed

• Frequent and intense seizures: if the attacks occur regularly and their intensity increases.
• Avoidance of situations: if you start avoiding places or activities for fear of having an attack.
• Depression symptoms: persistent sadness, loss of interest, thoughts of self-harm.
• Physical health problems: if the anxiety is causing serious physical symptoms.

Possible solutions

Psychotherapy

• Cognitive behavioral therapy (CBT): helps identify and change negative patterns of thinking and behavior.
• Exposure therapy: gradual exposure to fear to reduce the anxiety response.
• Psychodynamic therapy: explores subconscious conflicts and early life experiences.

Professional mental you can get help online Medon,in consultation via psychologist,psychotherapist or psychiatrist.

Support groups

Sharing experiences with others who are facing similar problems can provide emotional support and practical advice. Support groups can be in person or online.

How to find help

• Consult your family doctor: he can recommend a specialist or do an initial assessment.
• Looking for a certified psychologist, psychotherapist or psychiatrist: make sure the specialist is qualified and experienced. You can check the certification in the register of medical practitioners (where you will find all psychotherapists and psychiatrists) or in the register of psychologists. All Medon mental health professionals are registered medical practitioners - psychotherapists and psychiatrists - or registered psychologists.

Myths and truths about panic attacks

"It's only in the imagination" - truth or myth?

A myth. Panic attacks are real and can cause serious physical and emotional reactions. They are not simply "in the head" or made up.

"You have to live with panic attacks for the rest of your life"

A myth. With the right help and strategies, it is possible to control and even overcome panic attacks, improving your quality of life.

"People with panic attacks are weak"

A myth. Panic attacks are not a sign of weakness. They can affect anyone, regardless of age, gender or social status.

"If I avoid fearful situations, panic attacks will disappear"

A myth. Avoidance may reduce anxiety temporarily, but in the long term it can increase fear and limit life.

Resources and support

• Helpline: 116123 (free emotional support)
• Online consultation via psychologist,psychotherapist or psychiatrist Medon
• Mobile apps: for example, Calm,Headspace,Balance, — meditation and relaxation exercises

Panic attacks can be scary and destabilizing, but it's important to remember that you're not alone and there are ways to deal with them. By understanding the causes and symptoms of panic attacks, we can develop strategies to better control them and reduce their impact on our lives.

Remember that seeking help is not a sign of weakness, but an expression of courage and self-care. Do not hesitate to contact a specialist if you feel it is necessary.

Remember: every step towards understanding and help is a step towards a better life.