How to Get Rid of Panic Attacks 
In 1915, Walter Bradford Cannon, an American physiologist, put forth his theory which states that all animals react to threats or perceived threats primarily with a discharge of the sympathetic nervous system, priming the animal either to fight or to flee. The response became known as the fight-or-flight response and has been subsequently found to be the first stage of a syndrome that regulates how vertebrates and other organisms respond to stress.When threatened, the body is flooded with hormones, particularly epinephrine, that aid the body in defending itself from the perceived threat. One of the subsets that get triggered due to this primitive response in organisms is what is now termed as panic attacks, said to be one of the most intensely frightening, uncomfortable, and upsetting experience in a person's life.Panic ButtonPanic attacks are sudden episodes of intense fear and anxiety that are triggered for no apparent reason at all. Usually, they also trigger other severe physical reactions including mounting physiological arousal, stomach problems, and a general discomfort. It is not uncommon for people to think that they're losing control or even dying during a panic attack. Durations for the symptoms vary; according to the American Psychological Association, they usually last about thirty minutes. However, it has been recorded that some attacks can be as short as 15 seconds while sometimes, some often undergo a cyclic period of episodes that can last for a long time, sometimes hours.About five percent of the population will suffer panic attacks during the course of their lifetimes. The attacks vary from person to person. Those who are experienced at it are often able to ride out the attack without physically manifesting the usual array of symptoms. On the other hand, those who are first-time sufferers are more likely to call the emergency number, given how alarming some of the attacks can be; in fact, many of those who experience a panic attack the first time think that they are coming down with a heart attack or at the least, a nervous breakdown. In most cases, though, it should be noted that panic attacks are generally physically harmless, if frightening.Like most behavioral illnesses, there is no one cause for panic attacks. Certainly, there is enough evidence that supports the fact that the fight-or-flight response is connected to panic attacks, such as when your heart tenses and you feel anxious when in visible danger. However, there is still no explanation why you would suffer an attack when there is no danger nearby. As such, research for the exact causes of panic attacks is still under way. There are, however, some findings as to what can contribute to their development. These include:
How to Get Rid of Panic Attacks
In 1915, Walter Bradford Cannon, an American physiologist, put forth his theory which states that all animals react to threats or perceived threats primarily with a discharge of the sympathetic nervous system, priming the animal either to fight or to flee. The response became known as the fight-or-flight response and has been subsequently found to be the first stage of a syndrome that regulates how vertebrates and other organisms respond to stress.When threatened, the body is flooded with hormones, particularly epinephrine, that aid the body in defending itself from the perceived threat. One of the subsets that get triggered due to this primitive response in organisms is what is now termed as panic attacks, said to be one of the most intensely frightening, uncomfortable, and upsetting experience in a person's life.Panic ButtonPanic attacks are sudden episodes of intense fear and anxiety that are triggered for no apparent reason at all. Usually, they also trigger other severe physical reactions including mounting physiological arousal, stomach problems, and a general discomfort. It is not uncommon for people to think that they're losing control or even dying during a panic attack. Durations for the symptoms vary; according to the American Psychological Association, they usually last about thirty minutes. However, it has been recorded that some attacks can be as short as 15 seconds while sometimes, some often undergo a cyclic period of episodes that can last for a long time, sometimes hours.About five percent of the population will suffer panic attacks during the course of their lifetimes. The attacks vary from person to person. Those who are experienced at it are often able to ride out the attack without physically manifesting the usual array of symptoms. On the other hand, those who are first-time sufferers are more likely to call the emergency number, given how alarming some of the attacks can be; in fact, many of those who experience a panic attack the first time think that they are coming down with a heart attack or at the least, a nervous breakdown. In most cases, though, it should be noted that panic attacks are generally physically harmless, if frightening.Like most behavioral illnesses, there is no one cause for panic attacks. Certainly, there is enough evidence that supports the fact that the fight-or-flight response is connected to panic attacks, such as when your heart tenses and you feel anxious when in visible danger. However, there is still no explanation why you would suffer an attack when there is no danger nearby. As such, research for the exact causes of panic attacks is still under way. There are, however, some findings as to what can contribute to their development. These include:
- Heredity – Panic disorder has been known to run in the family, leading some researchers to believe that inheritance genes may play a significant role in who gets it.
- Biological causes – Other conditions such as Wildon's disease, general anxiety, hyperthyroidism, and obsessive-compulsive disorder, among other, may also cause panic attacks. Vitamin B deficiency can also be a trigger for anxiety attacks.
- Phobias – Panic attacks can also be triggered upon exposure to things that a person fears.
- Lack of assertiveness – A growing body of research has shown that being passive both in communicating and interacting with others makes a person more prone to have panic attacks than those who assert themselves. The research shows that this unassertive way of communicating seems to be a contributor to panic attacks while being consistently [resent in those that are afflicted by it.
- fast heart rate and palpitation
- trembling and shaking
- sweating
- shortness of breath
- feelings of choking
- chest pain
- dizziness
- nausea
- feelings of unreality or detachment from oneself
- fear of losing control of becoming crazy
- fear of dying
- numbness or tingling sensations
- chills or hot flashes
- Get professional psychiatric help. Psychotherapy can help you pinpoint the most probably triggers of your panic attacks and help you avoid or at least deal with them. The main type of therapy used for treating panic attacks is called cognitive behavioral therapy.
- Take medications. There are medications available in the market that can help reduce symptoms of panic attacks. These include citalopram, venlafaxine, desipramine, alprazolam, and selegiline.
- Stick to your treatment. Your treatment will help you control and face your fears so you won't have as many attacks in the future. Stick to it and you should be well on your way to not having the attacks anymore.
- Avoid caffeine, alcohol, and illegal drugs. These can trigger or worsen a panic attack.
- Manage your stress. Always be in control of your emotions. Join meditation groups or exercises such as yoga classes or tai-chi. They will help you feel relaxed and comforted, allowing you to get a better grip on your anxieties.
- Be physically active. Get plenty of exercise and engage in physical activities such as aerobics or martial arts. They will allow you to release all your pent-up negative feelings and stress, as well as help you calm down.
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