The DSM describes a panic attack as a discrete period of intense fear or discomfort, in which four (or more) of the following symptoms develop abruptly and reach a peak within 10 minutes:
palpitations, pounding heart, or accelerated heart rate
sweating
trembling or shaking
sensations of shortness of breath or smothering
feeling of choking
chest pain or discomfort
nausea or abdominal distress
feeling dizzy, unsteady, lightheaded, or faint
derealization (feelings of unreality) or depersonalization (being detached from oneself)
fear of losing control or going crazy
fear of dying
paresthesias (numbness or tingling sensations)
chills or hot flushes
IF YOU EXPERIENCE THE ABOVE SYMPTOMS:
See a physician to rule out any physiological causes of your symptoms
Make an appointment with a psychologist, such as myself, or other psychotherapist to explore and work through the underlying cause of your anxiety
TIPS TO COPE WITH OR REDUCE THE INTENSITY OF PANIC ATTACKS (After seeing your physician to rule out a physiological cause):
Get to know the first sign that a panic attack is coming on
At the first sign- tell yourself: This is just a panic attack. It will only last 10 minutes. I can get through this. These de-escalating thoughts can help reduce the intensity of a panic attack. (escalating thoughts, such as, “I’m going to die! I’m going crazy!” can make the panic attack more intense.)
If you are having trouble breathing, close one nostril each time you exhale.
If it is possible, move about or even run in place
Talk to someone to get your mind off of your symptoms and anxious thoughts
Do something that requires focused concentration like planning your day’s activities
TIPS TO AVOID PANIC ATTACKS:
Reduce or eliminate your caffeine intake gradually
Engage in regular aerobic exercise such as running, walking briskly, biking, etc.
Do a few minutes of deep breathing three times per day, or any time you begin feeling anxious.
Begin relaxation exercises such as yoga, or mindfulness practices
