Key Points at a Glance:
- Up to 4 percent of the population suffers from it
- Symptoms may include a racing heart, heart palpitations, sweating, and trembling
- Anxiety about what might happen can make everything even worse
- Breathing exercises can help
Anyone who has ever experienced a panic attack knows that this state is unbearable and that you would prefer never to go through it again. A total of 4 percent of the entire population suffers from them. Although panic attacks last only a short time, they cause intense anxiety in those affected. Physical symptoms during a panic attack—which can be very frightening—include a racing heart, palpitations, sweating, and trembling. These are compounded by anxiety-inducing thoughts, such as losing control, fainting, or having a heart attack. Panic attacks are moments of sudden fear that begin abruptly and usually seem to come out of nowhere. Because a panic attack is so terrifying, most people suffer afterward from what is known as “anticipatory anxiety”—the fear of having another panic attack. In most cases, this is precisely what can lead to the so-called “spiral of fear.”
Changes in life circumstances can be a trigger for this
Panic attacks are often triggered by a negative change in life circumstances, such as severe stress, the death of a loved one, a breakup, or other traumatic experiences. Depending on their severity, you can try to manage and cope with panic attacks on your own with a few helpful tips:
- Stress should be avoided, so it's important to take breaks and get enough sleep.
- Breathing exercises: Breathing in and out deeply, intensely, and regularly can help alleviate panic during an attack.
- Maintain a healthy lifestyle and make sure to eat a balanced diet. Exercise can also help reduce feelings of anxiety. Physical activity often relieves stress and helps ease muscle tension.
- Face your fear. After all, fear only grows stronger when you stop doing certain things—usually out of fear.
Panic attacks must be addressed
Above all, it’s important to take action against panic attacks and, if there’s no improvement, to seek professional help without fail. If left untreated, panic disorders can persist for several years and severely limit those affected in their daily lives. The fear of having another panic attack can become so intense that you may feel you’d rather stay within the safety of your own home and no longer leave the house. This behavior can, in turn, sometimes lead to depression.
