How Do You Know You’re Having a Panic Attack?
An anxiety or panic attack often comes on suddenly, with symptoms peaking within 10 minutes. For doctors to diagnose a panic attack, they look for at least four of the following signs: sweating, trembling, shortness of breath, a choking sensation, chest pain, nausea, dizziness, fear of losing your mind, fear of dying, feeling hot or cold, numbness or tingling, a racing heart (heart palpitations), and feeling unusually detached from yourself.
How to Cope When You Have Panic Attacks
Cognitive behavioral therapy has been shown to help with treating panic disorder and agoraphobia. According to a study published in December 2013 in the journal Behaviour Research and Therapy, its effects lasted as long as two years after the initial treatment. And a study published in August 2017 in the Journal of Consulting and Clinical Psychology suggested that it may be superior to traditional psychotherapy in the treatment of this condition.
People generally can overcome panic attacks faster if they seek help after the first one or two, says psychologist Cheryl Carmin, PhD, director of clinical psychology training at the Wexner Medical Center and a professor at Ohio State University in Columbus. When you do seek help, your doctor or therapist will ask about your symptoms and the situations in which they arise, and might also recommend additional medical testing to rule out other health concerns.
Don’t wait too long to seek help, or it might mean you'll also have to do extra work to undo the habits you may have developed to try to protect yourself — like avoiding triggering situations, which Sideman had tried to do.
“If it’s beginning to interfere with your life, if you’re more fearful, or you’re avoiding doing things that provoke the symptoms, that’s when you need to seek help," Dr. Carmin says. "At its worst, people with panic disorder become housebound. Or they stop doing things they really like."
There’s Definitely Life After Panic Attacks
This Might Help
Develop your skills. From stress to anxiety, memory to resilience, there are scientifically proven ways that can help you in areas where you might need support.
Slow, deep breaths calm the nervous system and suppress the fight-flight response. Try it now with the exercise below.
