A panic attack is a sudden episode of intense fear that triggers a physical reaction. Panic attacks can be triggered by an anticipated anxiety-provoking situation or can be completely unexpected. Frische says. But more often than not, a panic attack is unprovoked and unexpected, and can even awaken you from sleep.
Recurrent panic attacks can lead to a diagnosis of panic disorder, an anxiety disorder characterized by frequent panic attacks. While it can be hard to predict when you will have a panic attack, there are some things you can do to stop one once it starts or at least reduce its intensity. Start by taking a deep breath in, counting to four, and then blow it out slowly to the count of eight.
Sharing your feelings can help diffuse them, distract you, and make you feel loved and comforted in a time of need. Do relaxation exercises for 10 to 20 minutes a day. You can play soothing, relaxing music while you do them, if you wish. As you continue to breathe slowly and deeply, relax by doing the following for another 5 to 10 minutes:. Call anytime you think you may need emergency care. For example, call if:. Watch closely for changes in your health, and be sure to contact your doctor or nurse call line if:.
Author: Healthwise Staff. Maldonado PhD - Behavioral Health. Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. It looks like your browser does not have JavaScript enabled.
Please turn on JavaScript and try again. Important Phone Numbers. Topic Contents Overview How can you care for yourself at home? When should you call for help? Where can you learn more? Top of the page. Overview During a panic attack, you may have a feeling of intense fear or terror, trouble breathing, chest pain or tightness, heartbeat changes, dizziness, sweating, and shaking.
How can you care for yourself at home? The risk of a suicide attempt is highest if: You have the means to kill yourself, such as a weapon or medicines.
You have set a time and place to do it. You think there is no other way to solve the problem or end the pain. Many prescription and nonprescription medicines can cause anxiety. A few examples are: Decongestants. Diet pills. Steroid medicines.
Thyroid medicines. Some illegal drugs, such as cocaine, crack, and speed amphetamines , also can cause anxiety. Symptoms of a heart attack may include: Chest pain or pressure, or a strange feeling in the chest.
Shortness of breath. Nausea or vomiting. Pain, pressure, or a strange feeling in the back, neck, jaw, or upper belly, or in one or both shoulders or arms. Lightheadedness or sudden weakness. A fast or irregular heartbeat. Make an Appointment Based on your answers, the problem may not improve without medical care.
Make an appointment to see your doctor in the next 1 to 2 weeks. If appropriate, try home treatment while you are waiting for the appointment. If symptoms get worse or you have any concerns, call your doctor. Seek Care Today Based on your answers, you may need care soon.
Call your doctor today to discuss the symptoms and arrange for care. If you cannot reach your doctor or you don't have one, seek care today. If it is evening, watch the symptoms and seek care in the morning. If the symptoms get worse, seek care sooner. Call Now Based on your answers, you need emergency care. Call or other emergency services now.
Seek Care Now Based on your answers, you may need care right away. Call your doctor now to discuss the symptoms and arrange for care. If you cannot reach your doctor or you don't have one, seek care in the next hour. You do not need to call an ambulance unless: You cannot travel safely either by driving yourself or by having someone else drive you.
You are in an area where heavy traffic or other problems may slow you down. Home Treatment Home treatment, combined with professional treatment, can help relieve anxiety. Recognize and accept your anxiety about specific fears or situations, and then make a plan for dealing with it. For example, if you are constantly worrying about finances, set up a budget or savings plan.
Don't dwell on past problems. Change what you can to help you feel more comfortable with present concerns, but let go of past problems or things you cannot change. Be kind to your body: Relieve tension with exercise or massage. Try stress-relief techniques that focus on relaxing your mind and your body.
For more information, see the topic Stress Management. Get enough rest. If you have trouble sleeping, see the topic Sleep Problems, Age 12 and Older. Practice healthy thinking and stop negative thoughts. Avoid alcohol, caffeine, chocolate, and nicotine. They may increase your anxiety level.
Engage your mind: Get out and do something you enjoy, such as going to a funny movie or taking a walk or hike. Plan your day. Having too much or too little to do can make you more anxious. Keep a diary of your symptoms. Discuss your fears with a good friend. Confiding in others sometimes relieves stress. Get involved in social groups, or volunteer to help others. Being alone can make things seem worse than they are.
Learn about resources available in your community: Talk with your human resources officer about counseling benefits that may be available through your employee assistance program. Check with your insurance company to see what mental health benefits are available.
Contact your public health department for information on community mental health programs. Symptoms to watch for during home treatment Call your doctor if symptoms become more frequent or severe during home treatment. Prevention You can help prevent anxiety attacks: Avoid caffeine, especially in coffees, teas, colas, energy drinks, and chocolate. Caffeine can keep you in a tense, aroused condition. For more information, see the topic Healthy Eating.
Do not smoke or use smokeless spit tobacco products. Nicotine stimulates many physical and psychological processes, causes your blood vessels to constrict, and makes your heart work harder.
National Alliance on Mental Illness. To learn more strategies for supporting people, take Mental Health First Aid. The course will teach you how to identify, understand and respond to signs of mental health or substance use issues. Become part of a movement to change the culture around mental health.
Finally, be proud!
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