Panic Attacks: Causes, Treatments, and Prevention

Panic attacks result in a sudden and unprovoked onset of anxiety, discomfort, and fear. They are usually occasional and rare, but if they become more frequent, they enter the realm of a full-blown psychiatric disorder: panic disorder. This is a widespread condition (resulting in the wastage of often unnecessary medications) and a source of suffering for those who suffer from it, with a marked decline in their quality of life. 8,5 million Italians have experienced panic attacks at least once in their lives, while when anxiety and panic attacks become physiological, it is called agoraphobia. Agoraphobia is precisely this: the fear of open, crowded spaces, where we feel almost surrounded. Or even of unfamiliar places, where we feel unsafe. Obviously, not all these types of phenomena have the same intensity, but with agoraphobia, one can even decide not to leave the house and avoid all public transportation.

It is called “Agoraphobia” and it is a disorder characterized by anxiety and panic attacks that are triggered when one finds oneself in certain situations where one feels trapped. Although the literal meaning of the term is "fear of open spaces," the effects of this disorder can also manifest themselves in other situations: for example, while on vacation away from home, in an elevator, or simply while waiting in line at the bank. All typical travel situations, from departure to socializing with others, to dinner at a restaurant or queuing to visit museums, can suddenly become a source of anxiety. stress. and panic.

Index of topics

How they manifest themselves

This disorder primarily affects women, but can also affect men, and typically begins around age 25. It typically manifests with specific symptoms such as a sudden feeling of suffocation, nausea, a rapid heartbeat, a feeling of faintness, dizziness, cold sweats, and an uncontrollable fear of dying at any moment. Women with agoraphobia who have a very young child may experience even greater fear, anxiety, and panic due to the need to protect their little one. Agoraphobia, in this case, can manifest as a state of anxiety when a woman finds herself alone outside the home with her child. The fear is usually linked to a completely unfounded perception of danger, as if something bad could happen to the child at any moment and no one can provide help.

Cause

The causes of panic attacks can be different, the most frequent are:

Stress and anxietyTraumatic events (accidents, bereavements, violence, abuse, etc.), significant life changes, or stressful daily situations can trigger panic attacks.
Anxiety disordersThose who suffer from these problems or phobias may be more susceptible to panic attacks. Constant worries and fears can increase the likelihood of an attack.
Fear of losing control: The worry of losing control of one's life or emotions can lead to panic episodes.
Substance use: How drugs, excessive alcohol, or even too much caffeine can trigger or exacerbate panic attacks.
Sedentary or unhealthy lifestyleLack of exercise and unhealthy eating habits can increase stress and contribute to anxiety.
Hypochondria: The constant fear of having a serious illness can cause a person to experience physical symptoms of anxiety, which can lead to a panic attack.
Diseases and pathologies: Medical conditions such as heart problems, hypoglycemia, or hormonal disorders (such as those related to the thyroid) can mimic the symptoms of a panic attack or increase the risk of episodes.

Alcohol can cause panic attacks

It's sometimes thought that drinking alcohol can relax you and help you cope with the stress and anxiety that cause panic attacks. In reality, the exact opposite is true. When you drink alcohol, the brain releases gamma-aminobutyric acid, or GABA, a substance that has a calming effect. Alcohol also inhibits the release of glutamate, a neurotransmitter associated with anxiety. But when you drink too much and GABA levels continue to rise, the brain is able to produce less and less of it, dominating glutamate. At this point, the brain becomes highly excitable, which leads to panic attacks. Conclusion: those prone to anxiety and stress should avoid drinking excessively, perhaps thinking it will alleviate their anxiety, as it simply increases the risk of panic attacks.

Symptoms

Panic attacks have symptoms similar to those caused by agoraphobia, but also specific.

Hot flashes or chills
Dizziness, nausea, feeling faint
Increase in sweating
Tremors and chest pain
Shortness of breath and tingling
Increased heart rate

What to do in case of panic attacks

When experiencing panic attacks, you shouldn't pretend nothing's happening, ignore the shock you're experiencing, and carry on as if nothing had happened. Instead, it's best to stay calm and focus on a few essential tasks.

A walk. To walk Getting out in the fresh air is an ideal way to stop a panic attack. Even a few steps and a breath of fresh air are enough.
Breathe deeplyInhale through your nostrils, expanding your chest until the air reaches your belly, relaxing your abdominals. Then hold your breath for a few seconds, exhale slowly, lifting your diaphragm, and repeat five or six times.
Self-massage. A warm bath, then massage your legs and feet, moving up and down about ten times. The muscle relaxation and heat help release tension.
Herbal Teas Useful. All you need is boiling water and a couple of teaspoons to make an herbal tea with lemon balm, hawthorn flowers, and chamomile. All in equal parts.
Helpful scents. Certain scents can also be helpful, particularly camphor, cypress, sandalwood, and vetiver.
Using the trash can. Panic attacks can be linked to the brood, and according to a study by Ohio University, this method works: write down obsessive thoughts on a note, and then throw it in the trash.

Natural remedies

If it is a temporary disorder due, for example, to a very stressful personal situation, even simple natural remedies can prove to be a useful help:

La Melissa Thanks to its anxiolytic properties, it can be useful in case of anxiety attacks: try preparing an infusion.
And then again the hawthorn, The chamomile and the valerian: they all have a calming and sedative action
Instead, avoid stimulating foods and drinks such as cocoa, coffee and alcoholic beverages
Also try to do some exercise every day. physical activity without tiring yourself too much though
Take care of yourself
Finally, do not spend too much time in front of the television but try to keep in touch with friends and relatives and get involved in some activities.

Cures and treatments

In 2022 on the British Medical Journal A comprehensive meta-analysis has been published, examining nearly 90 studies and a patient population of over 10 treated patients. The authors ranked the most effective medications for panic attacks. Antidepressants are first, and in particular selective serotonin reuptake inhibitors (SSRIs, which include paroxetine and escitalopram), effective in two out of three patients. Then there are anxiolytics (such as lorazepam), even more effective than antidepressants, but with the drawback of leading to addiction and abuse. Generally, it is always recommended to combine pharmacological therapy with a schedule of cognitive behavioral psychotherapy sessions. This helps patients learn relaxation techniques, including meditation. hypnosis, physical activity, slow, deep and steady breathing.

Psychotherapy

Through psychotherapy, patients suffering from panic attacks are taught three fundamental things, which are valuable in preventing the episodes from recurring.

How not to avoid situations and circumstances that can trigger panic attacks. For example, how to overcome the fear to fly.
How to recognize when fears can't have negative consequences. It's one thing to be afraid, but it's another to think about consequences that have no basis in reality.
How to relax with proper breathing and other relaxation techniques

How long does a panic attack last?

Panic attacks typically last from 5 to 20 minutes, but they can last up to an hour, depending on an emotional reaction that amplifies the symptoms. This happens when remedies to stop the panic attack aren't implemented or aren't effective. During the panic attack, sufferers experience enormous distress, even feeling their life is in danger.

Prevention

There are also important guidelines for effective prevention of panic attacks. These primarily involve lifestyle changes.

Reduce consumption of stimulants, from coffee to tea
Also avoid energy drinks, and choose only natural ones
Exercise at least three times a week
Choose aerobic exercise, the most effective for this type of pathology
Avoid closed spaces and suddenly finding yourself in a crowd
Don't be alone when there are more people.