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A panic attack is a sudden, intense rush of fear and anxiety. Panic attacks can happen suddenly, at any time, sometime daily, after weeks or months, or even when a person is sleeping.  

Panic attacks are short bursts of extreme anxiety that result in a temporary sensation of panic. It might happen when you believe you’re losing control, suffering a heart attack, or perhaps about to die.

The symptoms of panic attacks can be frightening and startling, but they can also appear for no apparent cause. Panic attacks could be minor occurrences for some people, while it might be major events in everyday lives for certain people. Therefore, if you live in continual fear of another attack for extended periods of time, you may have panic disorder. 

Although these kinds of attacks are not life-threatening, they may be horrifying and have a major negative influence on one’s quality of life. Nonetheless, therapy may be rather successful if you are aware of the symptoms.       

Some common symptoms of panic attack

Panic attacks have different variations, but symptoms usually peak within minutes. Panic attacks typically include some of these common symptoms. You can experience physical, emotional and cognitive symptoms. 

• Heart palpitations: The sensation of your heart rate rising quickly is a pretty typical symptom. Your heart may begin to pound so rapidly that you feel as though you are having a heart attack, or you may hear or feel it thumping more quickly.

• Chest Pain: You could also feel discomfort in your chest when your heart is palpitating. Sometimes experiencing chest pain for the first time might be frightening, so it’s best to get help from a doctor.

• Sweating and Chills: Sweating may occur as a result of abrupt reactions. Additionally, you could feel awkward or even ashamed if you’re in public. Trembling and shaking may also result from this. 

• Breathing problems:It’s quite common to experience breathing difficulties during an attack; you may feel as though you’re choking, coughing, or even  vomiting. These reactions to the adrenaline surge you’re experiencing are quite normal. Try to focus on breathing by inhaling and exhaling deeply to get rid of this.  

• Fear of dying: A person who experiences panic attacks rarely or for the first time may begin to worry about their own safety. The most prevalent emotional symptom of a panic attack is fear of death.  

Factors that trigger a panic attacks

• Stress: Maintaining your work-life balance is crucial because it’s a typical trigger for panic attacks. It is preferable to look after oneself and engage in self-care if you work as an employee. 

• Drug Use: Cocaine, heroin, marijuana, and many more drugs can induce psychosis. Panic attacks can occur, particularly when a person is experiencing withdrawal symptoms.  

• Phobias:  Some people experience acrophobia, or a fear of heights, and aquaphobia, or a fear of water, which can turn into panic attacks when they encounter it. Your heart begins to race, and you can have feeling dizzy and breathing problems. 

How to manage panic attacks

Take slow, deep breaths, focusing on each inhale and exhale. As you breathe, bring your full attention to every single breath. Practice this daily for a calmer mind and improved well-being.

Let go of negative thoughts and stay present by mindfully observing your thoughts and emotions.

Keep reminding yourself that this panic attack is not life-threatening and that it will eventually pass. You are stronger than this moment, and with time, you will regain your sense of calm. Be patient with yourself and allow this time to be filled with optimistic thoughts, self-care, and gentle reassurance. Every challenge you face is an opportunity to grow, and this too shall pass. Trust in your resilience and know that brighter days are ahead.