What to do against panic attacks?

The most important points in brief:

• Up to four percent of the population suffers from it
• Palpitations, palpitations, sweating and tremors can appear as symptoms
• Anticipation can make things worse
• Breathing exercises can help

Anyone who has ever experienced a panic attack knows that this condition is unbearable and that one would prefer not to experience it again. A total of 4 percent of the entire population suffer from it. Panic attacks only last for a short time, but they create great fear in those affected. Physical symptoms of a panic attack that can be very frightening include racing heart, palpitations, sweating and tremors. In addition, there are anxiety-increasing thoughts such as losing control, passing out or having a heart attack. Panic attacks are moments of sudden fear that start suddenly and mostly out of nowhere. Because a panic attack is so frightening, most people suffer from what is known as anticipatory anxiety afterwards, i.e. the fear of having another panic attack. Most of the time this can lead to the so-called "spiral of fear".

Changing living conditions can trigger this

Panic attacks are often caused by a negative change in living conditions, such as severe stress, the death of a loved one, separation or other traumatic experiences. Depending on their severity, you can try to get a grip on panic attacks and fight them yourself with a few helpful pieces of advice:

• Stress should be avoided, so it is important to take breaks and get enough sleep.
• Breathing exercises: intensive and regular deep inhalations and exhalations can help against panic during an attack.
• Maintain a healthy lifestyle and look at a healthy diet. Exercise can also help reduce anxiety. Stress is often relieved through physical activity and the tension in the muscles is thus weakened.
• Face the fear. The fear is reinforced by the fact that certain things are usually no longer done out of fear.

Panic attacks must be fought

Above all, it is important that you take action against panic attacks and that you definitely seek professional help if there is no improvement. Panic disorders can persist for several years if left untreated and severely limit those affected in their everyday lives. The fear of renewed panic attacks can become so strong that you just want to be within your own four walls and not leave the house. This behavior can sometimes lead to depression.