⇥ Go to – I am having a panic attack
A panic attack is an intense feeling of fear and tension that is often accompanied by various psychological and physical symptoms. It usually begins with a physical sensation, such as a shooting pain or dizziness, that you interpret as something catastrophic. Learn more about panic attacks.
What is a panic attack?
How does a panic attack occur?
- Stress: Prolonged stress can lead to panic attacks.
- Trauma: Previous traumatic experiences.
- Genetic predisposition: Panic attacks are more common if family members also have anxiety disorders, panic attacks and panic disorder.
- Medical conditions: Such as heart problems or hormonal imbalance.
- Drugs & alcohol: Use of caffeine, drugs, or alcohol.
- Life changes: Major changes such as moving, new job, or loss of a loved one.
- Personality: The tendency to interpret situations in an overly negative way can contribute to the onset of a panic attack.
Hyperventilation
Symptoms of panic attacks
- Accelerated breathing;
- An increased heart rate and palpitations;
- Shortness of breath;
- Derealization or depersonalization; You experience the world around you as unreal;
- Feeling of loss of control;
- Sudden heavy sweating;
- Dizziness;
- Fear of death;
- Feeling of suffocation;
- An oppressive feeling in your chest;
- Tingling and/or cramping in your hands or feet;
- Tremors;
- Nausea, vomiting, diarrhea and abdominal pain;
- Losing control of reality and yourself:
- Feeling like you are going crazy.
Complaints after a panic attack
After the fiercest feelings of anxiety subside, you often need to recover from the panic for a while. It is not strange if you then have to cry, tremble or feel tired. These are all logical reactions appropriate to a panic attack you have gone through.
Multiple panic attacks
Have you experienced multiple panic attacks? Then the fear of having another panic attack often grows. Completely preventing a panic attack is not possible. What does help is being less afraid of a panic attack. When that fear subsides, there is less chance that you will actually have another attack.
Reduce likelihood of panic attacks
- Take time for yourself when you feel you are tired or stressed.
Take good care of yourself and allow both your body, and your head the rest to truly relax when needed. - Reduce or stop using alcohol and drugs.
Also, don’t drink coffee and other caffeinated beverages. - Talk to your friends or family about your fears.
It is nice if those around you know what you are going through. This helps you cope better with anxiety. Carrying the anxiety yourself, alone, increases your anxiety. - Write down your thoughts.
This helps you clear your mind of anxiety thoughts for a while. - Exercise sufficiently and regularly.
Exercise is an effective way to reduce stress and bring calmness back to your body. - Find distractions the moment you feel the tension and anxiety growing in your body.
Do you suspect a panic attack is imminent? Focus on your surroundings or count to 100 in your head. Going outside and walking also helps in many cases. - Reduce stress.
It is advisable to reduce stress symptoms. - Let your feelings be there as they occur.
This ensures that your anxiety feelings in your body are kept at an acceptable level as much as possible.
Development into panic disorder
Help with panic attacks
Do you have questions about anxiety treatment or how to better cope with anxiety? Or are you unsure about when to see a psychologist?
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Have you tried various methods yourself and still experiencing symptoms? Feel free to call us at 085-1308900 or contact us online. This way you can feel if there is a click and if you feel comfortable.
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With a referral letter from the general practitioner and an official diagnosis according to DSM-5 guidelines, almost every insurer will reimburse the cost. See which health insurance companies reimburse our care.
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Read the personal story of Tessa about her panic attacks and how treatment at iPractice has helped her to recover. Or read all personal stories about anxiety disorders.